Knees tucked crunch
The knees tucked crunch is an effective core exercise that can help you strengthen your abdominal muscles. To perform this exercise, you will need to start in a crunch position with your knees bent and feet flat on the floor. Make sure your knees are bent at a 90-degree angle and your feet are firmly planted on the ground.
This exercise will target your rectus abdominis, or "six-pack" muscles. You can incorporate the knees tucked crunch into any abs-focused circuit or workout. You can do the exercise for time or reps, depending on your fitness goals.
The knees tucked crunch is an effective and efficient way to strengthen your core muscles. When performed correctly, the exercise can help you achieve the toned and strong abdominal muscles you desire. Make sure you keep your form consistent and your knees bent at a 90-degree angle throughout the exercise. This will help you see the best results from your workout and ensure that you are working your core muscles correctly.
Type:
Strength
Muscles Used:
Abdominals
Level:
Intermediate
Equipment:
Body Only
Benefits Of This Exercise
- Strengthens core muscles such as the rectus abdominis (or "six-pack")
- Keeps form consistent and knees bent at a 90-degree angle for best results
- Suitable for all fitness levels
- Can be incorporated into any abs-focused circuit or workout
- Can be done for time or reps depending on fitness goals
- Helps to achieve a toned and strong abdominal muscles
Step by Step Instructions For Knees tucked crunch
- 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.
- Cross your legs 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 performing 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.
Variations:
- Perform this exercise with a weighted plate resting across your chest with your arms holding it. This can be a bit challenging for those who have never performed this exercise with weights. Always try the exercise without weights before moving to weighted plates.
- Perform this exercise with your hands clasped behind your head to add variety to your routine.
Warm Up Tips
- Start by lying down on the floor or exercise mat with your back pressed against the floor. Keep your arms lying across your sides with palms facing down.
- Cross your legs 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. Ensure that your knees and toes are parallel to the floor.
- 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. Exhale as you perform this part of the exercise.
- Safely lower your torso back down to the starting position while inhaling.
- Repeat for the recommended number of repetitions.
Variations:
- You can add intensity to the exercise by using a weighted plate resting across your chest and holding it with your arms. Start without weights before progressing to weighted plates.
- Another variation is performing the exercise with your hands clasped behind your head.
Knees tucked crunch Safety Tips
- Start with proper form: Lie down on the floor with your back pressed against the floor and your arms lying across your sides. Make sure your palms are facing down.
- Cross your legs: Wrap one ankle around the other and slowly elevate your legs up in the air until your thighs are perpendicular to the floor. Keep a slight bend at the knees and make sure your knees and toes are parallel to the floor.
- Position your arms: Move your arms from the floor and cross them so they are resting on your chest. This is the starting position.
- Lift your torso: While keeping your lower back pressed against the floor, slowly lift your torso. Exhale as you perform this part of the exercise.
- Lower your torso: Slowly begin to lower your torso back down to the starting position while inhaling.
- Repeat: Repeat the exercise for the recommended amount of repetitions.
Variations:
- Weighted plate: You can make the exercise more challenging by resting a weighted plate across your chest and holding it with your arms. Start without weights before progressing to weighted plates.
- Hands clasped behind your head: Add variety to your routine by performing the exercise with your hands clasped behind your head.
Safety Tips:
- Listen to
Incorporating Into Other Workouts
One way to incorporate the knees tucked crunch into a workout is by including it as part of an abs-focused circuit. Here is an example of how it can be incorporated into a workout:
1. Warm up: Start with a five-minute warm-up that includes light cardio exercises such as jogging or jumping jacks.
2. Circuit: Perform a circuit of exercises that target the abs. Include the knees tucked crunch as one of the exercises in the circuit. Here is an example circuit:
- Plank: Hold a plank position for 30 seconds.
- Knees tucked crunch: Perform 10-15 repetitions of the knees tucked crunch.
- Russian twists: Sit on the floor with your knees bent and feet flat on the ground. Hold a weight or medicine ball in your hands and twist your torso from side to side, touching the weight or ball to the ground on each side. Perform 10-15 repetitions.
- Bicycle crunches: Lie on your back with your hands behind your head and your knees bent. Alternate bringing your right elbow towards your left knee, then your left elbow towards your right knee, as if pedaling a bicycle. Perform 10-15 repetitions on each side.
3. Repeat: Complete the circuit 2-3 times, resting for 30-60 seconds between each circuit.
4. Cool down: Finish the workout with a five-minute cool down that includes stretching exercises for the abs and other muscle groups.
By incorporating the knees tucked crunch into an abs-focused circuit