Knee tucks are an ideal midsection exercise for beginners. They cultivate good spinal posture,
condition the abdominal muscles and strengthen the hip flexors. They are also relatively easy for
most people and for this reason they present a great opportunity to start developing perfect technique for all your midsection exercises. Important elements to remember include smooth motion,
correct breathing rhythm and keeping the stomach held in tightly

Muscle group: Abdominal

Steps

Sit on the edge of a chair or bed. Lean back a little, grip the edge of the seat with your hands,
and straighten your legs. Your feet should be together with the heels raised a few inches from the
floor. This is the start position (fig. 61). Smoothly bring the knees up and in until they are approximately six to ten inches from your chest. Exhale as you draw the knees in. By the time the motion
is complete, you should have exhaled fully and your abs should be tightly contracted. This is the
finish position (fig. 62). Pause for a count of one before reversing the motion and finishing again
in the start position. Inhale as you extend. Your feet should follow a straight line backwards and
forwards, and should not touch the floor until the set is completed. Keep the stomach tucked in at
all times. Resist the urge to pump out reps quickly. As with all waist techniques, take extra breaths
between reps if you need to.

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