Tuck Crunch + Sit Up

Lie on your back on a mat or the floor with your knees bent and feet flat on the ground.
Keep your arms extended by your sides, palms facing down for stability.

Tuck Crunch:

Exhale and engage your core muscles by drawing your navel towards your spine.
Lift your shoulder blades off the ground and simultaneously bring your knees towards your chest, tucking them in towards your torso.
Aim to touch your elbows to your knees or get as close as possible while maintaining balance and control.

Sit Up:

Inhale and continue the movement by transitioning into a full sit-up.
Straighten your legs as you simultaneously lift your torso off the ground, reaching your hands towards your feet.
Use your abdominal muscles to lift your torso, avoiding any excessive swinging or momentum.

Lower Back Down:

Exhale and slowly lower your torso and legs back down to the starting position with control.
Keep your movements slow and controlled to maximize muscle engagement and prevent momentum.

Repeat the Movement:

Perform the desired number of repetitions, alternating between the tuck crunch and sit-up motions with each repetition.

Comprehensive Core Workout: This exercise targets multiple areas of the core, including the lower and upper abs, obliques, and hip flexors, providing a comprehensive abdominal workout.
Improved Core Strength: By challenging both the lower and upper abdominals, as well as the stabilizing muscles of the core, “Tuck Crunch + Sit Up” helps improve overall core strength and stability.
Enhanced Flexibility: Performing the tuck crunch motion helps improve flexibility in the lower back and hip flexors, while the sit-up motion promotes mobility in the spine and hip joints.
Functional Movement: This compound exercise mimics real-life movements such as getting out of bed or up from a seated position, making it a functional exercise for daily activities.
No Equipment Needed: “Tuck Crunch + Sit Up” can be performed without any equipment, making it a convenient exercise that can be done anywhere.

Tips for Beginners:

Start Slowly: Begin with small, controlled movements and focus on mastering proper form before increasing the intensity or range of motion.
Engage Your Core: Focus on engaging your core muscles throughout the movement to stabilize your torso and protect your lower back.
Use Your Breath: Exhale as you perform the tuck crunch and sit-up motions, and inhale as you lower back down to the starting position.
Support Your Neck: If you experience discomfort in your neck, place your hands behind your head for support during the sit-up portion of the exercise.