Abs & core
Extend to Tuck
An ab move on your back where you stretch out long, then crunch up and hug your knees in. Your abs work at both ends: holding the long position and pulling you into the tuck.
- Works
- Core, hip flexors
- Equipment
- A mat, plus a light dumbbell if you want more
- Load
- Bodyweight or light
How to do it
- 1Lie on your back with your legs straight and your arms reaching overhead.
- 2Press your lower back into the mat, then lift your shoulders, arms and legs just off the floor.
- 3Crunch up and pull your knees into your chest, wrapping your arms around your shins.
- 4Reach back out to the long position without letting your shoulders or feet touch down, then tuck again.
Cues
- Lower back stays down when you stretch out.
- Breathe out as you tuck.
- Reach long, then squeeze small.
Common mistakes
- Back arching as you extend. Don't reach as low. Keep your legs higher or your knees a little bent until your lower back stays pressed down.
- Swinging your arms to get up. Your abs pull you into the tuck. Your arms just wrap your shins at the top.
- Resting on the floor between reps. Keep your shoulders and feet just off the mat for the whole set so your abs never switch off.
Easier
Keep your head down and your arms by your sides and only bring your knees in, or tap your feet to the floor between reps.
Harder
Hold one light dumbbell in both hands: reach it overhead as you extend, then bring it to your shins as you tuck.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
Is extend to tuck the same as a tuck up?
Pretty close. A tuck up usually starts flat and crunches into the tuck. In extend to tuck your shoulders and feet stay just off the floor between reps, so your abs hold the long position too and never get a break.
