These days, there are so many different tools available to us to help us perform each exercise. Free weights, cable machines, kettlebells, resistance bands, to name a few. And with each tool comes different factors to consider in order to do the exercise correctly.
The 'Form Breakdown' series will focus on one exercise at a time and break down the way they should be performed for maximal results. In this article, we will be focusing on the abdominal curl.
Why choose the abdominal curl?
An often overlooked area of the body that is absolutely vital to our fitness goals is the core. Without a strong core, our progression in most lifts, particularly compound movements, is limited.
The abdominal muscles are a major contributor to core strength and exercises that target them should therefore be included in any workout programme.
An abdominal curl targets the primary function of the abdominal muscles: to flex the spine. Flexing in this sense means to bring the upper and lower body closer together, as if you were to bend forward.
The abdominal curl is a very good exercise for solely targeting the abdominal muscles, helping to build both abdominal musculature and strength.
The keys to a good abdominal curl
Do not sit up! – an abdominal curl and a sit up are two different exercises. In contrast to the sit up where we are bringing our chest up to our knees, an abdominal curl describes exactly how it should be performed: we are simply curling our upper body away from the floor. A good abdominal curl should bring your shoulders up to roughly a 30° angle away from the floor. This ensures you are placing heavy focus on the abdominal muscles with minimal recruitment of the hip flexors (which is seen with a sit up)
Keep your feet flat on the floor – any abdominal work on the floor is more efficient if our body is stable during the whole exercise. Planting your feet flat on the floor helps to minimise any movement as you curl your shoulders upwards, meaning there is more energy being used on the curl itself
Tuck your stomach in before performing the curl – 'tucking' the stomach means to focus on engaging all 5 of your abdominal muscle layers, as opposed to just the layer closest to the skin. Doing this will not only help to develop a flatter stomach in the long run, but improve your overall abdominal strength
Use your knees as your goal to reach – me telling you to simply curl your torso up around 30° away from the floor can be hard to judge. To help, straighten your arms ahead of you and place them on your thighs before you perform your curl. As you curl up, let your hands move down your thighs. Once your fingertips reach to top of your kneecaps, you've gone as far as you need to be and you can start to lower your torso back down to the floor
Press your tongue against the roof of your mouth and angle your head roughly a fist-width away from your chest – this might sound strange, but this is an important step in preventing neck pain. Pressing your tongue against the roof of your mouth engages deep neck muscles that help to stabilise the head and neck. Angling your head slightly forward then engages the neck muscles closer to the surface of your skin which, combined with the now activated deeper neck muscles, will keep your neck nice and stable throughout the movement
Breaking down the abdominal curl
The way we perform all exercises is impacted by our individual proportions and leverages.
For the abdominal curl, the flexibility of our lower back and hip joints can have a major impact on our motion. The below steps are general guidelines for completing an abdominal curl, but don't be afraid to experiment with slightly different foot placements and starting positions until you find what is most comfortable for you.
Step 1: Lay flat on your back on the floor and bend at the knees until your feet are flat on the floor
Step 2: Straighten your arms out in front of you and place them on your thighs
Step 3: Press your tongue against the roof of your mouth and angle your head slightly forward
Step 4: Curl your shoulders up and away from the floor until your fingertips reach your kneecaps
Step 5: Reverse the motion to bring your torso back to the ground to complete one repetition
Disclaimer: I am not a doctor or medical professional. The information I provide on this website is based on my personal experience and my experience as a Personal Trainer. Use of this information is strictly at your own risk. In addition, the information provided on this website is not intended to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice, or delay in seeking it, because of something you have read on this website. Never rely on information on this website in place of seeking professional medical advice.
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