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No Balance Knee Tucks

Strengthens the core, improving trunk stability and control during other movements.

Core & AbsAdvancedStrengthPush

At a glance

Muscles workedPrimary: core. Secondary: abs
Muscle groupCore & Abs
DifficultyAdvanced
TypeStrength · Push
Sets & reps3 sets × 10-12 reps
Estimated calories burned~6 kcal
EquipmentNone needed

How to do it

  1. Step 1: Setup — Get into the starting position for No Balance Knee Tucks.
  2. Step 2: Initiation — Engage your core and begin the movement with control.
  3. Step 3: Main movement — Complete the movement through its full range of motion.
  4. Step 4: End position — Reach the top/end of the movement with control.
  5. Step 5: Return — Slowly return to the starting position.
  6. Step 6: Breathing reminder — Exhale on exertion, inhale on return.
  7. Step 7: Safety note — Keep the movement controlled and stop if you feel sharp pain.

Coaching tips

Benefits

Strengthens the core, improving trunk stability and control during other movements.

Common mistakes

Letting the hips sag or flaring the elbows out to the sides.

Make it harder

Add a pause at the hardest point, slow the tempo, or add light resistance (band or dumbbells).

Make it easier

Reduce the range of motion or reps until the movement feels controlled.

Breathing

Exhale on exertion, inhale on release.

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More core & abs exercises

Seated Pulley Ab Crunch Hammer Curl

Beginner · 3 sets × 12 reps

Straight Arm Pulley Ab Pushdown

Intermediate · 3 sets × 12-15 reps

Forward and Backward Dip Knee Tucks

Intermediate · 3 sets × 10-15 reps

Dead Bug

Beginner · 3 sets × 8-12 each side

Lying on Back Knee Tuck with Overhead Hold

Intermediate · 4 sets × 10-15 reps

Hip Tuck Off Two Benches

Intermediate · 4 sets × 20 reps

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.