Exercise of the Week: Abdominal Curl
Exercises April 24th, 2006Targeted Muscle: Rectus abdominis
Starting Position: Lie supine with one knee bent with the foot flat on the floor and the other leg extended. Cross your arms over the chest or place them, unclasped, behind the head with the elbows out to the side. Maintain neutral alignment in the cervical spine.
Action: Engage the abdominals and exhale while curling up. Inititate the movement by gently flexing the cervical spine by dropping hte chin sligtly. Next, activate the abdominals by raising the shoulders and upper back off the floor toward the pelvis. Contract at the top of the movement. Pause, then slowly return to the starting position.
Common errors and how to correct:
- Forward neck position
- Imagine an orange tucked between the chin and neck and maintain this position throughout the exercise.
- Moving the elbows forward while curling up
- Keep elbows out of vision and remain open through the chest and shoulders.
- Holding the breath
- Emphasize exhaling during the exertion phase.
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