Have you ever bounced up and down during a workout and wondered if you were doing anything? Pilates, yoga, barre, and cycling all have amazing pulsing exercises. Research has shown that pulsating movements and full range have different but similar effects.
Pulsing activates the target muscle you’re working out and quickly fatigues it. There’s been a lot of talk about pulsing versus full-range workouts. Both have amazing benefits, but from my experience, this exercise does get the job done when you’re doing it right.
Pulsing can really target the area you want to work out; it’ll make it stronger to help you gain more mobility and also increase blood flow. The blood flow helps increase the mass in your muscles. Pulsing really helps stabilize the muscles you are trying to build.
The most important thing about all these workouts is that they are great for beginners or experts in the fitness world, plus you don’t need any equipment. That doesn’t mean you should quit your full-range of workouts. To get even better results for your body, combine pulsing and full-range workouts. Here are some pulsing exercises you can add to your routine.
Pulsing workouts to try:
Pulsing Lunges
When you are doing pulse lunges, you are targeting your abdominals, back muscles, glute muscles, hamstrings, and calves all at once. You’ll feel it the next day, but your legs will thank you later. Pulsing lunges will improve your balance while also stabilizing your muscles. Lunging in general is a great bilateral workout that makes your body more symmetrical while correcting imbalances. So put on the gym jams that make you bounce and put in work with pulsing lunges.
Pulsing Crunches
Take the basic crunch to the next level. Stabilizing your upper and lower body is key, and this workout will give you the balance you need for your core. Plus, this workout is a great way to get a flat tummy and tone your abs. This workout is very similar to pulse-ups. If you love feeling the burn after a good workout this is the exercise for you.
Bridge Pulse
This workout is great for stabilizing your posture and maximizing your glutes. Bridge pulsing also does wonders for your hip abductors and hamstrings. Just always make sure you are doing them correctly, or it could cause lower back pain. What I love about this workout is how you can really feel the activation of your muscles. First, you will feel your core and glutes following your hamstring as you build those muscles. Building your core will help with your posture. You’ll also add power and strength to your glutes and hammies.
Pulse Ups
Pulse-ups engage your glutes and your abs all at the same time. Focusing on your breathing while doing this exercise can help prevent back injuries so when you’re lifting your hips breathe in and breathe out as you lower them. Start slow and steady if you need to work on balance. Don’t feel bad if you cannot fully lift up. Just keep practicing, and you’ll get there.
Leg Raise Pulse
A lot of these exercises so far have been about the glutes and core, but we cannot forget about our thighs. There are different ways to modify this exercise to get the best workout from it for a beginner. You can begin with one leg down on the floor and have any other outgoing, constant pulses, or you can go in a plank position, holding out one leg, and pulsing that leg for 30 seconds. Either way, you will get a great workout and even better results.
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