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Make your dream of a flat belly your reality with seated knee tucks

Published on:15 May 2020, 13:47pm IST
If you have tried your hands on everything to get that flat belly but haven’t gotten the result you wanted, then this time you should give a shot to seated knee tucks.
Nikita Bhardwaj
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It’ time to finally work on your washboard abs project, ladies. Image courtesy: Shutterstock

Who says that one exercise can’t focus on an entire muscle group? Well, those who say this haven’t heard or tried seated knee tucks. Well, if you are tired of doing those old school floor crunches then give them a break and try your hands on seated knee tucks. 

And you know what the best part is? Seated knee tucks are like a double-edged sword that works on all your core muscles in one go. Plus, it’s one of the best core contraction exercises.  

First, let’s learn how to pull off the seated knee tuck
No, you don’t require any equipment for this. Just follow these simple steps:

1. Sit down on the floor. Now, place both your palms right behind your butt.
2. Bend your legs and bring them closer to your chest.
3. Lift your upper body. Your upper body should make a 45-degree angle with the ground.
4. Now, you have to move your upper body and legs simultaneously. First, extend your legs out and move your upper body down, towards the floor. Don’t let your legs touch the floor.
5. Now bring back your legs towards your chest and your upper body to an angle of 45-degree.

Do 20 repetitions and 4 sets of seated knee tucks for maximum impact. 

Few things you need to keep in mind while doing a seated knee tuck:

1. Your upper body and lower body need to be in sync.
2. Contract your core while coming up and exhale. Loosen your core while extending and inhale.
3. Don’t forget to engage your core.
4. Do it slowly to feel the contraction and extension in your abdomen area.

This is why you should do seated knee tucks
Knee tucks is a wonderful bodyweight exercise. Plus, it is a low impact exercise which means there are no jerks or jumps that will have a bad effect on your joints. 

A lot of people complain while doing crunches that it has a negative impact on their neck and lower back. But with seated knee tucks, you can avoid that hassle as your body weight is held by your arms and glutes. 

abs
Not doing crunches properly can lead to pain in the lower back. Image courtesy: Shutterstock

According to a study published in the Journal of Aging Research, seated knee tucks are also good for the elderly and it helps with flexibility training as well as functional ability. So, you can do them with your parents too!

And well, it’s obvious that this one is a firehouse for your abs and oblique muscles. So, do try this exercise and shed that belly fat JLT.  

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Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.