Curl-Up Exercise Tract
[tabgroup style=”vertical”]
Proper control and muscle endurance of the muscles surrounding the spine is critical to protect the back and pelvic from injury. The Curl-Up exercise tract focus on training the abdominal component of these important muscles.
Basic Curl-Up Exercise (Hands Under Back)
- Begin by lying on your back with one leg fully extended and the opposite leg bent with the foot resting flat on the floor. Your hands should be placed under the small of your lower back with your palms flat on the floor in this starting position.
- Lift your head and shoulders straight up off the floor towards the ceiling (you only need to lift a few inches).
- As you raise off the floor do not allow your lower back to push into your hands. Concentrate on lifting your head and shoulders up towards the ceiling instead of curling your trunk forward to prevent this from happening.
- It is also important to prevent the head and neck from reaching ahead of your chest and shoulders as you raise off the ground. Keep your chin tucked in towards your neck and concentrate on raising the head and shoulders together as a connected unit.
- Hold the head and shoulders off the ground for 2 seconds, then slowly return to the starting position.
- Begin by repeating this motion as many times as possible (either until your muscles are too tires to do any more reps, or until your form begins to break down). The switch the position of your legs, and perform another set to of as may reps as possible.
Intermediate Curl-Up Exercise (Hands Across Chest)
- Begin by lying on your back with one leg fully extended, the opposite leg bent, and the foot resting flat on the floor. Your arms should be crossed over your chest.
- Lift your head and shoulders straight up off the floor towards the ceiling.
- Do not allow your lower back to push into the floor as you raise yourself off the ground. Concentrate on lifting your head and shoulders up towards the ceiling instead of curling your trunk forward. You should not have to lift up very far to feel your abdominal muscles contract.
- It is important to prevent the head and neck from reaching ahead of the chest and shoulders as you raise off the ground. Keep your chin tucked in towards your neck and concentrate on raising the head, arms, and shoulders together as a connected unit to prevent this from happening.
- Hold the head and shoulders off the ground for 2 seconds, then slowly return to the starting position.
- Begin by repeating this motion as many times as possible (either until your muscles are too tires to do any more reps, or until your form begins to break down). The switch the position of your legs, and perform another set to of as may reps as possible.
Basic Curl-Up Exercise (Hands Under Back)
- Begin by lying on your back with one leg fully extended and the opposite leg bent with the foot resting flat on the floor. Your hands should be behind your head – but DO NOT pull your head forward with your hands. Simply cradle your head with your hands.
- Lift your head and shoulders straight up off the floor towards the ceiling (you only need to lift a few inches).
- As you raise off the floor do not allow your lower back to push into your hands. Concentrate on lifting your head and shoulders up towards the ceiling instead of curling your trunk forward to prevent this from happening.
- It is also important to prevent the head and neck from reaching ahead of your chest and shoulders as you raise off the ground. Keep your chin tucked in towards your neck and concentrate on raising the head and shoulders together as a connected unit.
- Hold the head and shoulders off the ground for 2 seconds, then slowly return to the starting position.
- Begin by repeating this motion as many times as possible (either until your muscles are too tires to do any more reps, or until your form begins to break down). The switch the position of your legs, and perform another set to of as may reps as possible.
[/tabgroup]