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Instructions
- Lie on your back on a yoga mat with your knees bent and feet off the floor.
- Place your arms around your shins or keep your hands lightly touching your temples.
- Engage your core and lift your shoulders and hips simultaneously off the ground.
- Bring your knees toward your chest in a controlled motion.
- Pause briefly at the top, then slowly lower your upper body and legs back to the starting position.
Technical Tips
- Avoid pulling on your neck with your hands.
- Keep the movement controlled to maintain tension in your abs.
- Ensure your lower back stays in contact with the mat at all times.
Breathing Tips
- Exhale as you crunch upward.
- Inhale as you return to the starting position.
Medical restrictions
- Lower back pain or herniated disc
- Recent abdominal surgery
- Hip flexor strain
What muscles do tuck crunches work?
Tuck crunches primarily target the abdominal muscles, especially the rectus abdominis, and also engage the external obliques and lower back stabilizers for support.
Is a tuck crunch good for beginners?
Yes, the tuck crunch is suitable for beginners due to its simplicity, low-impact nature, and effectiveness in building foundational core strength.
Can I do tuck crunches every day?
While tuck crunches are low-impact, it's best to allow your abdominal muscles time to recover by performing them 2–4 times per week as part of a balanced workout routine.
Do I need equipment for tuck crunches?
No equipment is required for tuck crunches, but using a yoga mat can improve comfort and support during the movement.
Description
The tuck crunch is a core-strengthening exercise designed to target the abdominal muscles using bodyweight only. This movement combines the motion of a standard crunch with a simultaneous knee tuck, making it a dynamic and efficient way to engage the entire core. Ideal for beginners and fitness enthusiasts alike, the tuck crunch can be performed anywhere with minimal space and no need for additional equipment. This exercise helps improve abdominal strength, coordination, and control, contributing to better posture and reduced risk of lower back discomfort. By bringing the knees toward the chest while contracting the upper body, the tuck crunch encourages full abdominal engagement and promotes functional core stability. It’s especially beneficial for individuals looking to build foundational core strength before progressing to more advanced movements like V-ups or hanging leg raises. The tuck crunch can be easily modified in intensity by adjusting leg position or tempo. It fits well into bodyweight circuits, Pilates routines, or core-finisher sets in various fitness disciplines. When performed with proper form and breathing, the tuck crunch supports muscular endurance and enhances movement efficiency across a wide range of physical activities.