Tuck Up: How-to, Benefits & Variations
Tuck ups combine a crunch and reverse crunch in one explosive motion. Lie flat, pull knees and shoulders together. Builds dynamic core strength and full ab coordination.
Tuck Up: How-to, Benefits & Variations
Lie flat on the floor, arms overhead, legs extended. Now, in one explosive motion, pull your knees to your chest and reach your hands toward your shins. If your lower back peeled off the floor and your abs cramped halfway up, you just did a tuck-up. Welcome to honest core training.
Tuck-ups combine a crunch with a reverse crunch into a single movement. Your upper body curls forward while your knees pull inward. Both ends of your rectus abdominis contract simultaneously, which is something that no plank, no crunch, and no leg raise can replicate alone.
The exercise is not glamorous. It is not particularly Instagram-friendly. But it builds the kind of dynamic core strength that matters when you stumble, when you absorb impact, when you need to brace your midsection quickly and forcefully. That is a different skill than holding a plank for sixty seconds, and tuck-ups train it directly.
Hiit Blast 3
Natalia Gunnlaugs
How to Do Tuck Ups
Set up in the starting position for tuck up. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Natalia Gunnlaugs cues: "Arms up overhead, touch. Try to keep the feet off the ground the whole time."
Complete the full range of motion. "Arms up overhead, legs out.... reach up for the toes. Six flutter kicks."
Return to the starting position with control. Don't rush the eccentric (lowering) phase.
Natalia Gunnlaugs adds: "Reach for the toes, come out. One, two, three, four, five, six."
Muscles Worked
Primary
Core
Primary mover during the tuck up.
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The tuck up directly supports this by targeting Core.
Coach's Tips
"Arms up overhead, touch. Try to keep the feet off the ground the whole time." - Natalia Gunnlaugs
Natalia Gunnlaugs
"Arms up overhead, legs out.... reach up for the toes. Six flutter kicks." - Natalia Gunnlaugs
Natalia Gunnlaugs
"Reach for the toes, come out. One, two, three, four, five, six." - Natalia Gunnlaugs
Natalia Gunnlaugs
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The tuck up loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Tuck-up to Flutter Kicks
highBenefits
Builds core strength
The tuck up targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The tuck up directly addresses this.
Requires minimal equipment
No equipment needed. You can do the tuck up at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the tuck up with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Workouts Featuring This Exercise
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Frequently Asked Questions
Related Exercises
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