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The Pulse-Up is a dynamic core exercise that primarily targets the abdominal muscles, but also engages the hip flexors and lower back. This exercise is perfect for those looking to strengthen their core and improve overall stability. The Pulse-Up involves lying flat on your back with legs extended and arms by your sides. The movement starts by bringing your legs up towards the ceiling, simultaneously raising your hips off the ground and contracting your abs to form a "V" shape with your body. The controlled movement of lifting the hips and lowering them back down engages the entire core, especially the lower abs. Pulse-Ups are an effective exercise because they require you to engage multiple muscle groups simultaneously. This means you not only develop strength and stability in your abs, but you also work the hip flexors, which are often neglected in traditional core exercises. Additionally, the controlled nature of the movement helps to improve mind-muscle connection and enhance overall body awareness. Including Pulse-Ups in your workout routine can yield a variety of benefits. Firstly, a strong core is essential for functional movements in everyday life and other physical activities. Regularly performing Pulse-Ups can help improve your posture, stability, and balance, leading to better overall body mechanics. Strong abs can also assist in reducing the risk of lower back pain and injury. Furthermore, engaging the hip flexors in this exercise can contribute to increased flexibility in the hip region, allowing for improved athletic performance and range of motion. To maximize the effectiveness of the Pulse-Up, focus on maintaining proper form throughout the movement. Perform the exercise in a slow and controlled manner, avoiding any jarring or swinging motions. Be sure to breathe deeply and engage your core muscles fully during each repetition. As with any exercise, it's important to listen to your body and work within your own fitness level. In conclusion, the Pulse-Up is an excellent exercise for targeting the abs, hip flexors, and lower back. By incorporating this dynamic move into your workout routine, you can enhance core strength, improve stability, and work towards achieving a well-rounded, functional physique.


  • Lie flat on your back with your legs extended and arms at your sides.
  • Engage your core and lift your legs off the ground, simultaneously raising your upper body off the ground.
  • As you raise your upper body, reach your arms towards your toes, keeping them as straight as possible.
  • At the top of the movement, pause for a moment to feel the contraction in your abs.
  • Slowly lower your legs and upper body back to the starting position with control.
  • Repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Focus on engaging your core muscles throughout the entire exercise for a more effective workout.
  • Breathe deeply and exhale as you lift your hips off the ground, allowing your abs to fully contract.
  • Start with a slow and controlled movement, gradually increasing the speed as you become more comfortable with the exercise.
  • Make sure to maintain proper form by keeping your legs straight and your toes pointed during the upward movement.
  • Increase the difficulty by incorporating a weight or resistance band to challenge your abdominal muscles further.
  • Alternate between different variations of the pulse-up, such as single-leg or double-leg, to target different areas of your abs.
  • Include pulse-ups as part of a comprehensive core workout routine that includes exercises for all areas of your midsection.
  • Listen to your body and take rest days to allow your muscles to recover and prevent overtraining.
  • Stay consistent with your pulse-up workouts by adding them to your weekly exercise routine for maximum results.
  • Don't forget to fuel your body with proper nutrition to support your fitness goals and aid in muscle recovery.


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