HOW: Start by laying flat on your back holding onto a sturdy object behind you with your arms and hands overhead. Perform the exercise by flattening your low back into the ground, then lift both legs up straight towards the ceiling. When your legs are pointed up towards the ceiling, pulse your hips up into the air into a body flagpole position. Slowly lower your hips down to the ground and repeat.
FEEL: You should feel your arms, abs, legs, and core working with this exercise.
COMPENSATION: Do not let your knees bend at the top of the flagpole position, keep your legs straight. Do not let your low back excessively arch when your hips are on the ground. Avoid using excessive momentum to perform the pulse up, control the pulse and hold the top of the motion for a moment. The further your feet are away from your hands, the harder the pulse up is to hold.