Exercise Move: Basic Abdominal Curl

Targeted Muscle: Rectus abdominis (the muscles that run down the middle of your stomach)
Starting Position: Lie flat on the floor with one knee bent with your foot flat on the floor and the other leg extended. Cross your arms over your chest or place them, unclasped, behind your head with 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 the chin slightly. Next, activate the abdominals by raising your 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. Do 15-25 reps, or more if needed to fatigue, then change legs.

Common Errors:
Error: Forward neck position
Correction: Imagine an orange tucked between the chin and neck and maintain this position throughout the exercise.
Error: Moving the elbows forward while curling up
Correction: Keep elbows out of vision and remain open through the chest and shoulders.
Error: Holding the breath
Correction: Emphasize exhaling during the exertion phase and inhaling during the "down" phase.

Variation: Change arm position and lever length to increase or decrease intensity
Equipment Variations:
Dumbbells or weight plate held on the chest
Decline with bench (advanced)
Feet up on a bench