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. Lie face up on an exercise mat with your arms over your head.
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. Engage your core. 
4. While maintaining your alignment, simultaneously lift your lower body and upper body off of the floor.
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. Pause for a second at the top of the movement.  
7. Lower your upper and lower body to the starting position while keeping your core engaged.
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](https://www.masterclass.com/articles/sit-up-guide) 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. __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. __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. __Weighted tuck ups__: For an additional challenge, hold a [kettlebell](https://www.masterclass.com/articles/kettlebell-exercises) 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. 
Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.
If you are looking to add calisthenics exercises that activate your core muscles into your workout routine, tuck ups are a great option.


If you are looking to add calisthenics exercises that activate your core muscles into your workout routine, tuck ups are a great option.


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.

What Is a Tuck Up? 

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.<ol class="mc-m-4"><li class="mc-my-4"> 1. Lie face up on an exercise mat with your arms over your head. </li><li class="mc-my-4"> 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. </li><li class="mc-my-4"> 3. Engage your core. </li><li class="mc-my-4"> 4. While maintaining your alignment, simultaneously lift your lower body and upper body off of the floor. </li><li class="mc-my-4"> 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. </li><li class="mc-my-4"> 6. Pause for a second at the top of the movement. </li><li class="mc-my-4"> 7. Lower your upper and lower body to the starting position while keeping your core engaged. </li><li class="mc-my-4"> 8. Repeat for the desired number of repetitions. </li></ol>

How to Do Tuck Ups With Proper Form 

With proper form, tuck ups build muscle across your entire body.<ul class="mc-m-4 list-styled"><li class="">Core: Similar to other abdominal exercises like <a href='https://www.masterclass.com/articles/sit-up-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/sit-up-guide","linkCopy":"sit-ups","category":null}'>sit-ups</a> 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). </li><li class="">Legs: As you lift your knees toward your chest, you activate your glutes and hip flexors. </li><li class="">Back: With practice, tuck ups can build strength in your erector spinae muscle group as well as your lower back muscles. </li></ul>

What Muscles Do Tuck Ups Work?

Consider trying these variations of the tuck up: <ol class="mc-m-4"><li class="mc-my-4"> 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. </li><li class="mc-my-4"> 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. </li><li class="mc-my-4"> 3. Weighted tuck ups: For an additional challenge, hold a <a href='https://www.masterclass.com/articles/kettlebell-exercises' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/kettlebell-exercises","linkCopy":"kettlebell","category":null}'>kettlebell</a> or a pair of dumbbells during your tuck up exercises. </li></ol>

3 Tuck Up Modifications and Variations

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.

How to Work out Safely and Avoid Injury

Throw on some athleisure, fire up a <a href='https://www.masterclass.com' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com","linkCopy":"MasterClass Annual Membership","category":null}'>MasterClass Annual Membership</a>, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.

Want to Dive Deeper Into Your Wellness Journey?

If you are looking to add calisthenics exercises that activate your core muscles into your workout routine, tuck ups are a great option.