💡 How to follow: Proper curl-up setup that protects the low back and trains the TVA: hands under the lumbar curve, neutral spine braced into the hands, exhale as the core pulls in and up ("snug jacket"), exhale 5–8 s — less is more, no crunching.
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Here's how to set up for a curl up bend one knee and slide both hands
- Here's how to set up for a curl up bend one knee and slide both hands underneath your low back to honor and support
- The natural curve of your lumbar spine. Now gently pull your shoulder blade down toward your back pockets and tuck your chin
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The natural curve of your lumbar spine. Now gently pull your shoulder
- The natural curve of your lumbar spine. Now gently pull your shoulder blade down toward your back pockets and tuck your chin
- Brace your spine down into your hands while keeping that natural arch
- Now take a deep breath into your back and sides
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This shifts force from your spine down into your hands Fully exhale fo
- This shifts force from your spine down into your hands
- Fully exhale for 5 to 8 seconds as you pull your core in and up like slipping up the snug jacket
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Fully exhale for 5 to 8 seconds as you pull your core in and up like s
- Fully exhale for 5 to 8 seconds as you pull your core in and up like slipping up the snug jacket
- Feel your abdominal wall move inward as your core braces then slowly lower back down with control
- Avoid any crunching lifting too high or letting your shoulders round forward less is more
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Avoid any crunching lifting too high or letting your shoulders round f
- Avoid any crunching lifting too high or letting your shoulders round forward less is more