Tuck Ups Exercise Guide: How to Master Tuck Ups

The tuck up, also known as the ab tuck, is a bodyweight exercise that uses a gymnastics movement to activate muscles across your entire body. Perform tuck ups by lying faceup on an exercise mat with your arms extended above your head. Simultaneously lift your upper body and lower body, bringing your knees close to your chest. Reach your hands to your knees and pause for a moment in that position. Return to the starting position and repeat this movement for the desired amount of repetitions.

For the tuck up, begin by performing 2–3 sets of 10–15 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Lie face up on an exercise mat with your arms over your head.
2. 2. Lift your arms and shoulders off the ground. Your legs should be together and lifted 2–3 inches off the ground, and your toes should be pointed away from your body. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin. Your pelvis should be slightly tucked and your ribs should be down.
3. 3. Engage your core.
4. 4. While maintaining your alignment, simultaneously lift your lower body and upper body off of the floor.
5. 5. Continue to lift your upper and lower body until your knees are close to your chest. Grab your knees with your hands or reach your hands past your knees.
6. 6. Pause for a second at the top of the movement.
   
7. 7. Lower your upper and lower body to the starting position while keeping your core engaged.
8. 8. Repeat for the desired number of repetitions.

With proper form, tuck ups build muscle across your entire body.

• Core: Similar to other abdominal exercises like sit-ups and L-sits, tuck ups primarily target your core, including your upper and lower abs, obliques, and rectus abdominis (also known as the six-pack muscle).
• Legs: As you lift your knees toward your chest, you activate your glutes and hip flexors.
• Back: With practice, tuck ups can build strength in your erector spinae muscle group as well as your lower back muscles.

Consider trying these variations of the tuck up:

1. 1. V-ups: Perform V-ups by lying on your back and lifting your arms and legs above your body, keeping them extended through the full range of motion.
2. 2. Hollow rocks: Practice hollow rocks by keeping your body in a hollow hold position with your upper and lower body slightly elevated off the floor. While keeping your core engaged, rock your body back and forth.
3. 3. Weighted tuck ups: For an additional challenge, hold a kettlebell or a pair of dumbbells during your tuck up exercises.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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