Male

Tuck Crunch

Muscles involved

If you want to bring a highly effective twist to your core training using only your bodyweight, adding the Tuck Crunch to your regular programming is a smart move. This compact core exercise allows you to focus the effort squarely on your abdomen and obliques in an efficient manner, isolating your abdominal wall while keeping your lower back safe and supported on the mat. By making this movement a staple in your routine, you will quickly notice a firmer, more defined midsection, which translates into better daily posture and a strong foundation of stability for heavy compound lifts like squats and deadlifts. It is a reliable addition for building a resilient, functional core that looks and performs great.

How to do it

1. Lie on your back on a mat with your arms crossed over your chest, gripping your opposite shoulders. 2. Lift your legs by bending your knees until your calves are parallel to the floor. 3. Exhale and lift your torso off the floor, keeping your lower back in contact with the mat. 4. Lower in a controlled manner to the starting position and repeat the movement.

Equipment required

Peso corporal

Muscles worked

Tips

- Exhale deeply as you go up to increase the abdominal contraction. - Keep your neck relaxed and avoid pulling your head with your hands. - Perform the movement slowly and controlled, without momentum.