Waist Exercise · Body Weight

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Tuck Crunch

Category

Waist

Equipment

Body Weight

Target

Abs

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Pulling both knees toward the chest while curling the shoulders off the ground combines a reverse crunch and a standard crunch into one movement, working the upper and lower abs together rather than picking one or the other. It's a more advanced ab exercise because of that combined demand — the lower abs have to control the hip flexion while the upper abs handle the spinal flexion at the same time. Keep the motion controlled rather than using momentum to rock through the tuck.

How to Do the Tuck Crunch

1. Lie flat on your back with your knees bent and feet flat on the floor.
2. Place your hands behind your head with your elbows pointing outward.
3. Bracing your abs, lift your shoulder blades off the floor and bring your knees toward your chest, curling your upper body toward your knees at the same time.
4. Pause briefly at the top, then slowly lower your shoulder blades and extend your legs back to the starting position.
5. Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the abs.

Muscles Worked

The Tuck Crunch primarily targets the Abs, with Hip Flexors as the primary synergist muscle group.

More Waist Exercises

3/4 Sit-Up Body Weight · Abs 45° Side Bend Body Weight · Abs Air Bike Body Weight · Abs Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Tuck Crunch work?

The Tuck Crunch primarily targets the abs, with the hip flexors as the main supporting muscle group.

What equipment do I need for the Tuck Crunch?

The Tuck Crunch is done with no equipment — just body weight.

What's a good alternative to the Tuck Crunch?

If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead.