Tuck Crunch
A core exercise that strengthens the rectus abdominis and obliques by bringing the knees towards the chest while maintaining a controlled movement.
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Tuck Crunch
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Step-by-Step Instructions
1. Starting Position
Lie on your back with knees bent and feet flat on the floor. Place your hands behind your head, elbows pointing outwards. Gently press your lower back into the floor.
- Keep your feet hip-width apart
- Maintain a neutral spine
- Avoid pulling on your neck
2. Tuck and Curl
Engage your abdominal muscles and slowly curl your upper body off the floor, bringing your knees towards your chest. Maintain a controlled movement, avoiding momentum.
- Focus on the contraction in your abs
- Exhale as you curl up
- Keep your chin slightly lifted
3. Hold at the Top
Pause briefly at the top of the movement, maintaining a tight abdominal contraction. Do not let your shoulders rise up towards your ears.
- Hold for a count of 1-2 seconds
- Ensure your lower back stays pressed to the floor
- Don't let momentum carry you
4. Controlled Descent
Slowly lower your upper body back to the starting position, maintaining control and engaging your abdominal muscles throughout the entire movement.
- Inhale as you lower down
- Avoid dropping your body quickly
- Maintain contact between your lower back and the floor
Form Tips
✓Maintain a Neutral Spine
Avoid arching your lower back by pressing it into the floor throughout the exercise. This protects your spine and maximizes core engagement.
✓Controlled Movement
Avoid using momentum; focus on slow and controlled movements to fully engage your abdominal muscles and prevent injury.
✓Proper Breathing
Exhale during the crunch and inhale during the descent. This helps to engage the core muscles and control the movement.
Common Mistakes
Using neck muscles to lift the head
Keep your hands lightly behind your head and focus on pulling your belly button towards your spine
Arching the lower back
Press your lower back firmly into the floor throughout the exercise
Jerky movements
Perform the exercise slowly and deliberately, focusing on the contraction of your abdominal muscles
Not engaging the core sufficiently
Focus on drawing your navel towards your spine and maintaining a tight abdominal contraction throughout the exercise
Going too fast
Slow down the movement. Control and engagement are more important than speed
Alternative Exercises
- Reverse Crunch
- Bicycle Crunch
- Plank
Complementary Exercises
- Leg Raises
- Crunches
- Plank
- Russian Twists
