Abdominal Trunk Curl

How to do it

1. Lie supine with a small roll under the knees.
2. Tilt the pelvis to flatten the lower back on the table by pulling up and in with the lower abdominal muscles.
3. With arms extended forward, raise the head and shoulders from the table.
4. Raise the upper trunk as high as the back will bend - do NOT come to a full sitting position.

Form cues

• Use only the planned trunk-curl range rather than continuing into a full sit-up
• Progress resistance: arms folded across chest, then hands behind head

Why this exercise helps

A partial curl trains the abdominal muscles as they flex the trunk and control the return to the floor. Stopping short of a full sit-up keeps the task focused on a smaller trunk-motion range, though the hip flexors and other muscles may still contribute. A gentle pelvic tilt provides a repeatable starting position rather than proving that the lower back must stay perfectly flat. Moving the arms farther from the torso increases the challenge without adding external weight, provided the neck and back remain comfortable.

Stop or modify if

• Continuing into a full sit-up when the goal is a partial curl. Stop at the planned height and lower with control.
• Pulling on the back of the neck with the hands instead of supporting the head lightly or keeping arms extended.
• Forcing the lower back hard into the surface before the curl begins. Use a small pelvic tilt and keep breathing.

Modifications and progressions

• Begin with arms extended forward rather than behind the head to reduce the resistance lever arm.
• Reduce the height of the curl if the lower back pulls off the surface before the shoulder blades clear.

Muscles worked

Strengthens: rectus abdominis, obliques, abdominals

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