McGill curl-up

Postureeasyrepsno equipment

Lying on the back with one knee bent and the hands under the low back to keep its natural curve, the head and shoulders lift just off the floor as one unit and are held, training the abdominal wall without bending the low back.

How to do it

1. Lie on your back with the right knee bent (foot flat) and the left leg straight; slide the hands, palms down, under the low back to support its natural curve.
2. Brace the abdominals as if about to be poked in the belly, without sucking the belly in.
3. Lift the head and shoulders a few centimetres off the floor as one block, pivoting at the chest; keep the chin and neck neutral and the low back still on the hands.
4. Hold about 10 seconds breathing, then lower. 5-10 reps, switching the bent leg halfway.

Muscles worked

Supporting: abs, obliques