Tuck Crunch

Muscles Worked

The abdominals handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.

How to Tuck Crunch

1. 1

   To begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down.

2. 2

   Your legs should be crossed by wrapping one ankle around the other. Slowly elevate your legs up in the air until your thighs are perpendicular to the floor with a slight bend at the knees. Note: Your knees and toes should be parallel to the floor as opposed to the thighs.

3. 3

   Move your arms from the floor and cross them so they are resting on your chest. This is the starting position.

4. 4

   While keeping your lower back pressed against the floor, slowly lift your torso. Remember to exhale while perform this part of the exercise.

5. 5

   Slowly begin to lower your torso back down to the starting position while inhaling.

6. 6

   Repeat for the recommended amount of repetitions.

Common Mistakes

• • Focus on the mind-muscle connection — feel the target muscle working through each rep.
• • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
• • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
• • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

3/4 Sit-Up

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Ab Crunch Machine

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Ab Roller

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Advanced Kettlebell Windmill

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Air Bike

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Alternate Heel Touchers

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Frequently Asked Questions