Core / Beginner / Isolation (single joint)

Tuck Crunch

An isolation bodyweight exercise for the abs, with the hip flexors assisting.

At a glance

Primary

Abs

Secondary

Hip flexors

Equipment

Bodyweight

Movement pattern

Hip flexion, Trunk flexion

Level

Beginner

Type

Core, Isolation (single joint)

How to do it

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. 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. Move your arms from the floor and cross them so they are resting on your chest. This is the starting position.
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. Slowly begin to lower your torso back down to the starting position while inhaling.
6. Repeat for the recommended amount of repetitions.

Common mistakes

• ✗ Swinging the legs over with momentum.

  Why it hurts: The lower back is flung into flexion and the abs do little.

  ✓ Instead: Curl the pelvis up slowly and lower it under control.

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