# Tuck-Up

A bodyweight core exercise where you curl up from lying flat while pulling both knees to your chest and wrapping your arms around them. Trains the abs through trunk and hip flexion together.

- Beginner · Isolation
- Equipment: 
- HD video: https://media.seto.fit/exercises/cocoons/video/male.mp4
- HTML: https://seto.fit/exercises/tuck-up/

## Muscles worked

- Abs: 9/10
- Obliques: 5/10

## How to do the Tuck-Up

1. Lie flat, legs straight, arms overhead.
2. Curl up and pull your knees toward your chest together.
3. Wrap your arms over your knees and pause briefly.
4. Lower back down slowly, arms overhead and legs straight.

### Full technique — 6 steps

1. Lie on your back with legs straight and together and arms extended overhead on the floor.
2. Press your lower back into the floor and tighten your stomach.
3. Curl your upper body up while bending your knees and pulling them toward your chest.
4. Bring your arms forward and wrap them over your knees as you balance on your hips.
5. Pause briefly in this position, then lower your torso and straighten your legs under control.
6. Return your arms overhead and reset flat before the next rep.

## Common mistakes

- Swinging arms for momentum
- Dropping back onto the floor
- Lower back arching off floor
- Lifting the torso without the knees
- Rolling back too far off balance

## Form cues

- Curl ribs toward pelvis
- Torso and knees meet
- Curl, don't yank up
- Exhale on the curl

## How much to do

- **Strength**: 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth**: 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Decline Sit-Up](https://seto.fit/exercises/dumbbell-decline-sit-up/), [Dumbbell Straight Arm Crunch](https://seto.fit/exercises/dumbbell-straight-arm-crunch/)
- **Resistance bands**: [Lying Resistance Band Crunch](https://seto.fit/exercises/lying-resistance-band-crunch/), [Lying Resistance Band Knee Tuck](https://seto.fit/exercises/lying-resistance-band-knee-tuck/)
- **Medicine ball**: [Medicine Ball Toe Touch Crunch](https://seto.fit/exercises/medicine-ball-toe-touch-crunch/), [Medicine Ball Straight Arm Crunch](https://seto.fit/exercises/medicine-ball-straight-arm-crunch/)
- **Suspension trainer**: [Suspension Trainer Hanging Knee Raise](https://seto.fit/exercises/suspension-trainer-hanging-knee-raise/), [Suspension Trainer Hanging Leg Raise](https://seto.fit/exercises/suspension-trainer-hanging-leg-raise/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Reverse Crunch](https://seto.fit/exercises/reverse-crunch/) — 25% of bodyweight
- Easier: [Ab Wheel Pass Crunch](https://seto.fit/exercises/ab-wheel-crunch/) — 30% of bodyweight
- **This exercise: Tuck-Up — 35% of bodyweight**
- Harder: [Ab Wheel Half Rollout](https://seto.fit/exercises/ab-wheel-half-rollout/) — 40% of bodyweight
- Harder: [Ab Wheel Knee Tuck](https://seto.fit/exercises/ab-wheel-knee-tuck/) — 60% of bodyweight

## Quick answers

### What muscles does the Tuck-Up work?

Primary: Abs 9/10. Also works: Obliques 5/10.

### When should I do the Tuck-Up in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.

### How many sets and reps of the Tuck-Up?

Strength: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Tuck-Up?

Dumbbells: Dumbbell Decline Sit-Up, Dumbbell Straight Arm Crunch. Resistance bands: Lying Resistance Band Crunch, Lying Resistance Band Knee Tuck. Medicine ball: Medicine Ball Toe Touch Crunch, Medicine Ball Straight Arm Crunch. Suspension trainer: Suspension Trainer Hanging Knee Raise, Suspension Trainer Hanging Leg Raise.

### What is an easier version of the Tuck-Up?

Ab Wheel Pass Crunch (30% of bodyweight), Reverse Crunch (25% of bodyweight).

### What is a harder version of the Tuck-Up?

Ab Wheel Half Rollout (40% of bodyweight), Ab Wheel Knee Tuck (60% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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