A tuck crunch is a hassle-free workout that requires no equipment to work the abs.
So convenient it is that you only need an exercise mat to do it since it is callisthenic in nature.
Calisthenics’ crunches are largely abs-targeting exercises. If you’re a newbie in terms of physical fitness, this is your workout since you learn it quickly and easily.
Here is how you do it:
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- Place an exercise pad under your back and relax.
- Grab the shoulders on either side with your arms crossed over your chest.
- Bend your knees and keep your calves parallel to the floor as you raise your legs off the floor.
- Start from this position.
- Your body should rise off the surface as you roll forward, but your back should remain on the mat.
- The final step is to return to the starting point slowly.
- Repeat this process for a total of seven sets.
WHAT MUSCLES DO TUCK CRUNCH WORK?
The tuck crunch doesn’t work a lot of muscles like many other ab-targeting exercises. It mainly works this:
ABDOMINAL MUSCLES
Four abdominal muscles play a crucial role in this crunch exercise. The internal and external oblique, rectus abdominis and transverse abdominis work with the hip flexors in activating midline movements.
Here is what each of the abdominal muscles does during the workout.
Rectus abdominis: Holds your body firm during exercise besides holding the internal organs in place.
Transverse abdominis: Stabilises the spine and pelvis prior to any movement of the limbs by regulating abdominal wall tension.
Internal obliques: This muscle is responsible for flexing and bending the trunk.
External obliques: Both external obliques sit on either side of the spine. They aid in the repositioning of the trunk.
CORE
Although the main focus is the abdominal muscles, the workout also engages the core to a certain extent. You tighten the core to gain balance during the workout.
TUCK CRUNCH BENEFITS
What are the benefits of the tuck crunch? Here they are.
GOOD FOR TONING ABS
You can finally get the six-pack you desire so much with the tuck because its core area of focus is the abdominal muscles.
CORE STRENGTH
You need to engage the core with every rep that you make and the result is that it becomes stronger.
A solid core translates to better posture and body balance in general. You have the needed stability all the time to perform this workout.
PREVENTS BACK INJURY
It all goes down to the core. A robust core means you have proper spine alignment, thereby reducing back injury.
ALTERNATIVES TO TUCK CRUNCH
Tuck crunch is basic and easy to perform, and it is only human to try out other variations that end up targeting the same muscles.
The secret is breaking the tuck monotony and trying out something else – a different experience. In this case, try the following variations.
BURPEE
Burpees are challenging as they work several primary muscle groups. It is two-part exercise with a jump and a pushup – different from a tuck crunch.
While it is exhausting, it is worth every effort.
How to do it:
- Take a squat
- Slightly bend the knees while keeping a straight back and your feet shoulder-width apart.
- Bring your hands down to the floor.
- Kick your feet back so you’re on your hands and toes and in a pushup position.
- Pull yourself straight from head to toes while performing one pushup.
- Always maintain a straight posture and avoid slumping forward or raising your buttocks.
- Make an exaggerated frog kick by leaping your feet back to their starting position.
- Take a few steps forward and raise your arms above your head.
- Jump fast so that you land back where you started.
- Get into a squat position as soon as you land with your knees bent and perform another rep.
SCORPION STRETCH
With the scorpion stretch, you engage your hip flexors and lower back while also rotating your spine.
Technique:
To get into this position, lie facedown on a mat with your arms and legs completely extended.
- The form of your body should resemble a T.
- Lie on your back with your chin resting on the mat and your gaze directed downwards.
- Lightly press your palms towards the floor.
- Stay as still as possible as you perform the stretch.
- Kneel on your right knee with your right leg lifted off the ground and bent at a 90-degree angle.
- Contact with the ground outside of your left leg with the toes of your right foot by crossing it over your left leg.
- You should be able to move your hips and lower back freely.
- Ensure your chest and shoulders remain fixed.
- Stop moving when you feel a stretch in your right hip flexor, right glute, or lower back.
CHILD’S POSE
This exercise helps stretch your back and hips.
Technique:
- In this position, sit on your knees.
- Stride forward while keeping your heels firmly in place and your forehead on the ground.
- Set your default position with your arms adjacent to legs and palms facing up.
- Make sure you take at least eight slow, deliberate breaths.
TUCK CRUNCH MISTAKES TO AVOID
What could go wrong with such a straightforward exercise that some fitness enthusiasts consider child’s play? Most of the common mistakes with tuck crunch have to do with form.
They include:
- Raising the upper body straight up. It leads to back pain all the time, and the remedy is to use the rolling tactic.
- Quick motions never let you focus on the abdominals, where all action goes down.
- Slouching down or slumping means your spine is not in proper alignment. The spine should always be straight and not curved.
- Tightening the shoulders and neck builds a lot of tension around these muscles which interferes with form delivery. Keeping your upper body relaxed is the solution.
CONCLUSION
There is no reason why you can’t incorporate tuck crunch into your workout routine. It is easy, and you only need an exercise mat to complete it. Subsequently, it is straightforward and convenient because you can do it in your home.
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