Standing Back Tuck

Can anyone here do them? I have been practising them on sand and can land on my feet but im still tucked. Anyway Because this is kinda new to my body my lower abs are killing me, I stoped for a few days to let them recover and i did one today and it just blew 3 days of rest in one go. Has anyone else experience this and how long does it take to be able to do them without it busting ya? Its only my 2 lower ab muscles, the upper is perfectly fine.