How to do the Tuck Crunch
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.
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.
Move your arms from the floor and cross them so they are resting on your chest. This is the starting position.
While keeping your lower back pressed against the floor, slowly lift your torso. Remember to exhale while perform this part of the exercise.
Slowly begin to lower your torso back down to the starting position while inhaling.
Repeat for the recommended amount of repetitions.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
The abs flex your spine and stop it from arching. Mix crunching moves (crunches, leg raises) with anti-extension work (planks, rollouts).
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