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Kneeling Pulse

Kneeling Pulse

The Kneeling Pulse is a unique exercise that targets the muscles in your core, particularly the lower abs. This exercise is performed on your knees, providing a great alternative to traditional abdominal exercises like crunches or sit-ups. It is a simple yet effective movement that can be performed at home or in the gym, with little to no equipment required. To execute the Kneeling Pulse, start by kneeling on a comfortable surface, such as a yoga mat. Place your hands on your hips or clasp them together in front of your chest for added stability. Make sure your back is straight and your core is engaged. From this starting position, slowly lean back as far as you can while maintaining control and balance. You should feel a gentle stretch in your abs. Once you are in this extended position, begin pulsing your torso forward and backward in a controlled manner. Focus on using your abdominals to initiate the movement rather than relying on momentum. By incorporating the Kneeling Pulse into your workout routine, you can strengthen your core, improve posture, and engage the deep abdominal muscles that are often overlooked. Aim to perform this exercise for a set number of reps or for a specified duration, gradually increasing the intensity and difficulty as you become more comfortable with the movement. Remember to always listen to your body and use proper form to maximize the benefits of this exercise.


  • To perform the Kneeling Pulse exercise:
  • 1. Start by kneeling on the ground with your knees hip-width apart and your toes pointed.
  • 2. Place your hands on your hips or reach them straight out in front of you for balance.
  • 3. Engage your core and maintain a straight spine.
  • 4. Slowly lift your knees about an inch off the ground, keeping your weight centered.
  • 5. Begin to pulse your knees up and down, maintaining control and stability throughout the movement.
  • 6. Continue pulsing for the desired number of repetitions or for a set period of time.
  • 7. Remember to breathe throughout the exercise and avoid holding your breath.
  • 8. As you finish the exercise, gently lower your knees back down to the ground and return to the starting position.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability and proper form.
  • Focus on keeping your hips and shoulders aligned to avoid any twisting or shifting of the body.
  • Take slow and controlled movements, emphasizing the contraction of your glutes and hamstrings.
  • Ensure that your knees are directly under your hips and your hands are shoulder-width apart for optimal positioning.
  • Gradually increase the duration of the exercise as your strength and stability improves.
  • Incorporate variations such as pulsing higher or lower to target different areas of your glutes and hamstrings.
  • Always warm up your muscles before performing the exercise to prevent injury and enhance performance.
  • Breathe continuously and avoid holding your breath during the exercise to maintain a steady flow of oxygen.
  • Maintain a neutral spine throughout the movement, avoiding arching or rounding of the back.
  • Listen to your body and modify the exercise as needed to match your fitness level and prevent any discomfort or pain.

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