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Exercise Benefits With Proper Form & Technique

Hip Raise / Pulse Up

through 6 votes
muscles:Rectus AbdominisMuscle
synergists:Lower BackMuscle, ObliquesMuscle
required:Doable Without Equipment And Weights
optional:Dumbbell, Fitness Mat, Weight Cuffs
fitness level:Normal
exercise type:Strength
Variations available (10)
Starting PositionExecution

Starting Position

  • lay your back on the floor or a fitness mat
  • rest the arms close to the body, put the hands below your buttocks or your head
  • stretch out the legs
  • brace the abs and lift the legs until they are vertically to the ground

Correct Execution

  • lift your bottom a couple of inches, with the help of your hip
  • the legs remain stretched out to the ceiling
  • the back is always on the floor
  • shortly hold the position
  • afterwards, come back to the starting position and go over to the next rep
  • do several of them

tips for the workout

  • support the motion with your hands at the sides of your body to ease up the exercise
  • use weight cuffs or clamp a dumbbell between your feet to impede it