EXERCISE PROFILE
- MAIN MUSCLES: ABS
- SECONDARY MUSCLES: Oblique
- EXERCISE CATEGORY: Strength
- EXERCISE TYPE: Isolating-(Single-Joint)
- EQUIPMENT REQUIRED: Bodyweight, Bench, Weight
- EXPERIENCE LEVEL: Beginner Mid–level
EXERCISE INSTRUCTION
- To do this, you need a flat, solid surface. Do not curl on a soft mattress or bed.
If it’s hard for you to lie on a bare floor, place a fitness mat or lie on a bench. - Lie on your back with the weight behind your head and support the weight with your hands.
- Press your lower back firmly against a bench or floor.
- Bending your legs, place your feet on a bench or on the floor.
- The distance between the knees is at the level of the pelvis.
- Exhale and, by contracting the abdominal muscles, lift the shoulder blades off the floor. Do not press your chin to your chest.
- Inhale and pull the shoulder girdle back, but do not lower the shoulder blades at the lowest point on the floor. Keep them constantly in weight. This will increase the tension in the ABS.