Pulse Up

Description

How to Do Pulse Up

1. 1
   Setup

   Lie supine on a mat with your back flat, arms extended along your sides, palms facing down for stability.

2. 2
   Setup

   Extend your legs straight up towards the ceiling, stacking your ankles directly over your hips, with a slight bend in your knees if needed.

3. 3

   Engage your lower abdominals, exhale, and powerfully lift your hips a few inches off the floor, pushing your feet straight up towards the ceiling.

4. 4

   Control the descent, slowly lowering your hips back to the mat without rocking or letting your legs swing forward.

5. 5

   Immediately initiate the next repetition, maintaining continuous tension in your core throughout the movement.

Tips

• Focus on initiating the movement from your lower abs, not by swinging your legs or using momentum.
• Keep your lower back pressed into the mat as much as possible to prevent arching and protect your spine.
• Imagine a string pulling your feet directly upwards towards the ceiling to ensure a vertical lift, rather than an arc.
• For increased stability, you can place your hands under your glutes, but aim to progress to hands by your sides.

Common Mistakes

• ×Avoid using a pendulum-like swing of the legs to lift the hips; instead, focus on a controlled, vertical lift driven by your lower core.
• ×Do not attempt to lift your hips excessively high, which can cause your lower back to arch; only lift as high as you can maintain a flat lower back and abdominal engagement.
• ×Prevent your legs from falling forward towards your head during the eccentric phase; control the movement by slowly lowering your hips straight down.