If ab exercises, such as crunches and sit-ups, are not your cup of tea, but still, you aim to have a strong set of abs, then this deep core exercise is for you. By just practicing one move, the tuck crunch hold in my case for only five days, I managed to replace it with my usual crunch routine, and the outcome provided me with a positive shock. I realized that my core muscles were in good shape, more active, and not as loose as prior times — all of this occurred without a single plank or crunch exercise.
Pretty much unlike all the traditional ab exercises, this deeper core exercise is about contraction without movement. This not only is gentle on your back, but also there is an absolute guarantee that you are hitting the small muscle deep inside more than any other exercise could do.
What Exactly is This Deep Core Exercise?
The exercise is known as the tuck crunch hold and everyone who has learned how to do it has found it to be easier than they imagined. The main thing is lying down on your back and, your knees drawn up to your chest, lifting the head and shoulder, and simply holding that position.
This is how you do it:
- Lie on the ground with your back down and bent knees, the soles of your feet must be in contact with the ground.
- Raise your shoulders to meet your fingertips to your heels.
- Move your knees and feet towards your forehead while your hips are still on the ground.
- Stay in that position for 20–30 seconds and be sure to engage everything forcefully.
It may seem a bit of a non-starter, but believe me, once you have finished a few rounds of this, you will be shaking those deep core muscles.
Why I Swapped My Crunches for This
By doing crunches, you do not only work out the lower part of your abdominal muscles inefficiently but also may cause pain in your neck or lower back. I was willing to find out a better way to go.
This exercise is aimed at the deep core and the whole midsection will be worked well, as well as your body will learn how to stay firm under pressure.
In the first seven days of performing the exercise, here’s what I experienced:
- My posture got better
- I was able to engage my abs during the time of the day when I was mentally unawares
- My lower abs worked more effectively than at any other time when I practiced crunches
Hence, it is an alternative for those who do not have the required skills for high-impact ab exercises or beginners.
Simple Steps to Put This Deep Core Exercise into your Regular Workout
Based on my experience, I introduced this exercise as a final stage of each workout. Three times: I held a 20-sec position and rested for 10 seconds during the rounds.
Gradually, I was able to build up to the point where I could perform the activity for a solid 30 seconds without any movement. The most important thing here is to keep your uplifted, knees tied, and ab muscles completely pressed.
If you need to give oneself a tough workout, you should place a yoga block or a pillow between your knees and hold it until the end. I tell exactly that, it deeply strengthens the inner core muscles and enhances the link between mind and muscles.
Who is Supposed to Give This Deep Core Exercise a Try?
Everyone. With core muscles as the focus, this move is meant for either a newbie who has to kick-start his fitness journey or a pro facing a new core challenge without his usual crunches. You can perform this workout easily at home without having any fitness equipment, and it will work as perfect though you schedule it on your rest day.
If you’ve become disinterested in doing crunches and planks, you can try out this deep core exercise instead and start feeling the results after a brief period of only a week.
