How to make a Tuck-sit – Workout from scratch

The tuck sit is one of the basic isometric exercises that will allow you to train the muscle groups necessary to evolve to other more advanced positions such as the L-sit and the V-sit.

With the tuck sit you will work the deltoids, triceps, the core abdominal area, and deltoids. In this article we will review which are the most common progressions to achieve it and how you can find the guide you need in the Fitenium app to carry it out.

Strengthening routine for the Tuck sit

Below you can find a strengthening routine to achieve the strength necessary to attempt the Tuck sit. Completing these exercises will not guarantee that you will be able to carry out the exercise, but they will help you prepare your muscle groups and obtain a minimum level of strength with which to advance in the specific routine.

Try to do this routine for at least two weeks, three days each week to get the muscle tone needed for the specific routine.

Exercise	Sets	Rep / Time	Rest
Abs	3	20	1-2 min
Leg raises	3	12	1-2 min
Bench dips	3	10	1-2 min
Push ups	3	15	1-2 min
Dips	3	6	2-3 min
Planche	3	90 sec	1-2 min

 

If you want to continue your training and get results, we advise you to follow this strengthening routine for free through the Fitenium app where you have this routine and many more at your disposal.

 

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Specific routine for the Tuck sit

To get the Tuck sit you will not only need strength in all the muscles involved. You need to find the right balance and know how to maintain the scapular posture to get up.

With these exercises that we will give you now, you will be able to follow a routine to nail the Tuck sit.

1/ Stand up Keeping BOTH feet on the ground

The Tuck sit can be performed on parallel bars, on the ground and on rings. Although if you are starting, we recommend that you carry out the exercise on two parallel bars as they will help you maintain balance, you will not have such a high muscular demand on your wrists and you will be able to gain a few more centimeters to hold your body off the ground.

• Try to get up keeping your legs stretched out in front of you. The goal of this exercise is to get your shoulders down enough so that they can carry partial weight of your body.
• Repeat this exercise several times and make sure that you maintain a vertical spine from the floor to your shoulders.
• Maintaining a correct position in the upper part of your body is essential to continue your progression.

Remember that you can find your personalized training program in the Fitenium app. You will not only find the exercises that you should perform each day, but also visualizations of how to perform them, notes on training programs, rest times and much more.

2/ Stand up Keeping only one leg on the ground

During this exercise the objective will be to progressively increase the weight that you are carrying on your body when you stand up.

• Sit down again with both legs stretched out in front of you and try lifting your entire body and one leg. If you are not able, you can flex the leg that you are lifting.
• Repeat this exercise several times, changing legs and try to maintain a minimum of 3 seconds in the raised position.
• Remember that you must maintain verticality in the upper part of your body to continue your progression.

3/ get the tuck sit

This is the final exercise in the Tuck sit progression.

• Sit back down with both legs bent in front of you and try lifting your whole body up. If you can’t go back to step 2 or increase the intensity in the strength routine above.
• At first you will notice tremors throughout the body, especially in the arms since for the first time you are maintaining all your weight. Try to find your balance and keep the position stable.
• Once you are able to stay suspended, work on improving the verticality of your back.
• Progressively increase your Tuck sit time by recording yourself on video with the Fitenium app to track your progress and execution technique.

 

Follow your progress on your profile in Fitenium app. You will have at your disposal all kinds of metrics about your progress and evolution, exercises performed and calendar. Also, if you wish, we can send you training notifications and personalized emails with your progress.

conclusion

The Tuck sit is one of the first isometric exercises where you will keep your full weight lifted using your upper body. Following the strengthening routine and the specific one, you will soon achieve the Tuck sit, although you should not be discouraged if you are not capable during the first weeks of training. All isometric exercises require a good physical condition to be able to carry them out.

The Tuck sit will also open the doors to more complex exercises such as the L-sit and the V-sit. In fact, if you can do the tuck sit you are probably only a few workouts away from being able to do these as well. In fact, if you are able to do the L-sit you are probably only a few workouts away from being able to do these as well.