Another ‘crunch’ exercise that can be used to strengthen the rectus abdominis and core muscles. Maintain your legs in the air or place them on a raised platform, knees perpendicular to the floor, to increase the tension in the fundamental crunch exercise.
Equipment required: A mat (optional)
Sets & reps: 3 sets of 20 to 25 reps each
Intensity: Low (beginner)
Primary Muscles Used: Abs, Rectus Abdominis
Exercise Families: Trunk Flexion
How to Tuck Crunch – Steps
- Begin by lying face down on a yoga mat. Bend your knees and firmly plant your feet on the mat, keeping them hip-width apart and your spine neutral. Imprint your spine into the mat and bring your legs into tabletop position, keeping your knees stacked over your hips, toes pointed, and shins parallel to (in line with) the floor. Interlace your fingers behind your head, ensuring that your head is relaxed into your hands and that your shoulder blades are drawn down and back. This is the point from which you will begin.
- Inhale. Establish your T-zone. Exhale. Tuck your chin into your chest and drag your ribs to your hips to gradually lift your head, shoulder blades, and upper back off the mat, keeping your T-zone set to prevent your abdominals from ‘doming’.
- Inhale. Return to the beginning position by lowering your head and shoulders. Rep till the specified number of times has been reached.
Tip: If you are unable to maintain your legs in the air, consider using an elevated platform at home, such as a bench or sofa. Attempt to complete the exercise by tucking (placing) your legs on the higher surface.