Tuck Crunch

A beginner strength exercise for the abs, done with just your bodyweight.

Main muscles: Abs
Equipment: Bodyweight
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Tuck Crunch

To begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down.
Your legs should be crossed by wrapping one ankle around the other. Slowly elevate your legs up in the air until your thighs are perpendicular to the floor with a slight bend at the knees. Note: Your knees and toes should be parallel to the floor as opposed to the thighs.
Move your arms from the floor and cross them so they are resting on your chest. This is the starting position.
While keeping your lower back pressed against the floor, slowly lift your torso. Remember to exhale while perform this part of the exercise.
Slowly begin to lower your torso back down to the starting position while inhaling.
Repeat for the recommended amount of repetitions.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Tuck Crunch

Questions

What muscles does the Tuck Crunch work?

Mainly the abs.

Is the Tuck Crunch good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Tuck Crunch?

Good alternatives that train the abs: Alternate Heel Touchers, Crunch - Hands Overhead, Crunch - Legs On Exercise Ball or Crunches.

How many sets and reps of the Tuck Crunch should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).