Pilates Exercise of the Month: Abdominal half curl ups
Aim
To work the abdominals whilst maintaining a neutral spineStarting Position
Lie supine in the relaxation position with feet and knees hip width apa
Action
Inhale to prepare. As you exhale, engage the core abdominals, tuck in the chin and raise the head and shoulders off the floor into a half curl-up position. The eyes will move from looking at the ceiling to focus just above the knees. This will bring the neck in line with the rest of the spine. If the eyes continue to look upwards as the torso curls up then the back of the neck will shorten. Inhale to curl back down to the floor.
Target Muscles
Rectus abdominis, core abdominals
Watchpoints
- Keep the chin tucked in as if holding a small apple between the chin and the chest to avoid shortening the back of the neck
- Slide the shoulder blades down and apart so that the shoulders stay away from the ears
- Keep the elbows in front of the ears (i.e. within peripheral vision) and the fingers interlaced so that the hands act like a “hammock” cradling the head. This way, the hands take the weight of the head and not the neck and so this avoids neck strain.
- Imagine a piece of sellotape on the trunk so that as you lift, try to keep the sellotape long and prevent it from squashing together (i.e. do not “crunch” – keep the trunk long)
- Only curl up as high as a neutral pelvis allows
Contra Indictions
A curl-up may not be suitable for those with osteoporosis of the spine.
Take care for those with neck problems, as this exercise may prove unsuitable.
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