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Ab Prep Curl - Pilates

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Ab Prep Curl 

                                                                                                             
P
rimary Movers:
 

Hip Flexors, Rectus Abdominals
Stabiliser Muscles:
Rotator Cuff, Transverse Abdominals, obliques, Lumbar Multifidus
Level of Difficulty:   (3/10) 

Scale 3

Frequency:
     •
  8-10 Repetitions
 

 Instructions

  • From the set-up position place your hands on your thighs.

  • Take a breath to prepare, as you exhale slowly lift your head, shoulders and spine so that your hand slide up towards the knee.

  • Once you have gone up as far as you can hold the position and then lift your arms off the floor towards your head so that come in line with your ears

  • Momentarily hold and then take your arms back down by your sides.

  • Return your upper body back to the mat

 Teaching Points

  • Keep a 'C' shape in the spine 
  • Initiate movement from the torso not the shoulders 
  • Avoid rounding the shoulders 
  • Keep eyes looking up and forward 
  • Breath out as you come up, breath in as you move your arms over your head, breath out as your return you arms toward your arms and then exhale back to the starting position