Tuck crunch

Proper Position

• Hold a dumbbell in each hand, arms extended at your sides.
• Stand with your feet hip-width apart and maintain an upright posture.
• Engage your core to stabilize your body.
• Keep your shoulders relaxed and your back straight before starting.

Movement

• Step forward with one leg and lower into a lunge until your back knee is close to the floor, forming about a 90° angle at both knees.
• Push through the heel of your front foot to rise and bring your back leg forward to return to a standing position.
• Alternate legs to perform the next lunge.
• Keep the dumbbells stable throughout the movement, with your arms relaxed and close to your body.

Breathing

• Inhale as you lower into the lunge.
• Exhale as you return to the standing position.

Tips

• Focus on maintaining an upright posture, with hips and shoulders aligned.
• Perform the movement smoothly and in a controlled manner to maximize muscle engagement.
• If the exercise is too challenging, use lighter dumbbells or perform lunges without weights to start.
• Avoid letting your front knee go past your toes to protect the joint.