Step by Step Guide

  1. Begin in a high plank position with your hands directly under your shoulders and your feet hip-width apart.
  2. Keep your body in a straight line from head to heels, engaging your core muscles to maintain stability.
  3. Brace your core muscles by drawing your navel towards your spine and squeezing your glutes.
  4. Exhale and slowly bring your right knee towards your right elbow, aiming to touch or get as close as possible.
  5. Keep your hips level and avoid lifting your buttocks too high.
  6. Hold the tucked position for a brief moment, focusing on squeezing your abdominals and obliques.
  7. Inhale and extend your right leg back to the starting plank position, maintaining control and stability.
  8. Perform the desired number of repetitions on the right side before switching to the left side.

Benefits of The Plank Tucks (Right)

  1. Core Strength: Plank tucks target the entire core, including the rectus abdominis, obliques, and transverse abdominis, helping to strengthen and define these muscles.
  2. Hip Flexor Flexibility: The knee tuck motion helps improve flexibility and mobility in the hip flexors, which can become tight from prolonged sitting or lack of movement.
  3. Improved Balance and Stability: This exercise challenges your balance and stability as you engage multiple muscle groups to maintain proper form throughout the movement.
  4. Functional Movement: Plank tucks mimic real-life movements such as climbing and running, making them a functional exercise for daily activities and sports performance.
  5. No Equipment Needed: Plank tucks can be performed without any equipment, making them a convenient exercise that can be done anywhere.

Tips for Beginners:

  1. Start Slowly: Begin with slow and controlled movements to ensure proper form and avoid injury.
  2. Focus on Form: Maintain a straight line from head to heels throughout the exercise, avoiding any sagging or arching of the back.
  3. Modify as Needed: If you’re new to plank tucks, you can perform the movement at a slower pace or with smaller range of motion until you build strength and confidence.
  4. Breathe: Remember to breathe continuously throughout the exercise, exhaling as you perform the knee tuck and inhaling as you extend your leg back.