Tuck Crunch

What is Tuck Crunch? The tuck crunch is a core exercise that targets the abdominal muscles, particularly the upper and lower abs. This exercise involves bringing your knees towards your chest while simultaneously lifting your upper body off the ground.

Tutorial

1. Lie on your back with your legs extended and arms by your sides.
2. Bend your knees and lift your legs towards your chest, keeping them in a tucked position.
3. Simultaneously, engage your core muscles and lift your upper body off the ground, reaching your hands towards your knees.
4. Hold the contraction at the top for a second, then slowly lower back down to the starting position.
5. Repeat for the desired number of repetitions.

Common Mistakes

• Using momentum to swing your legs instead of engaging the core.

• Pulling on your neck with your hands, which can strain the neck muscles. - Not fully engaging the core, leading to minimal activation of the abdominal muscles.

• Lifting the head and shoulders too high, which can strain the lower back.

Tips for Better Results

• Focus on controlled movements and engage your core throughout the exercise.

• Exhale as you crunch up and inhale as you lower back down. - Keep your neck relaxed and support your head with your hands without pulling on it.

• Visualize your abs contracting with each repetition to enhance mind-muscle connection.

Muscles Worked

• Rectus abdominis (upper and lower abs) - Obliques - Hip flexors