Four levels of knee tucks for core strength, from slow and controlled to advanced with a 45-degree foot lower. Each progression builds on the last, with the pro version adding a specific foot-position cue to maximize core engagement.
These are the exact movements that built my abs, so you could literally just copy it. Starting with beginner, a simple knee tuck. Move slow and controlled. Next up is intermediate. Your goal is to get your knees to your armpits. For advanced, a little swing is okay, but you really want to focus on using just your core. To perform the pro move properly, your feet should go down at a 45° angle.
