Pulse ups ( lower an crunch )

1. Lie flat on your back on top of a flat bench or on the floor. If you’re on the floor place your hands under your butt; if you’re on a bench place your hands behind your head to produce a deep stretch.
2. Tighten your core, contract your lower abs, and raise your legs until they’re 100% vertical. Your body should form a 90º angle. That’s your starting position.
3. SQUEEZE your butt & lower abs and use your hips to push your legs directly upwards. This is a “pulse.” Don’t bend your legs.
4. Hold at the top for .5 seconds, slowly lower, and allow your butt to briefly touch the bench.
5. Immediately repeat the pulsing motion for a full set.
6. Once you’re able to do 15 reps, perform with a light dumbbell in between your feet. You’ll amp up the weight and shock your abs into new growth.