McGill Curl-Up

Muscles Worked

Instructions

1. Lie on your back with one knee bent and the other leg straight.
2. Place your hands under your lower back to maintain the natural curve.
3. Brace your core and slightly lift your head and shoulders off the floor.
4. Hold for 8-10 seconds, then slowly lower.
5. Do not flatten your lower back or tuck your chin.

Instrucciones(ES)

1. Acuéstate boca arriba con una rodilla flexionada y la otra pierna estirada.
2. Coloca las manos bajo la zona lumbar para mantener la curva natural.
3. Activa el core y levanta ligeramente la cabeza y los hombros del suelo.
4. Mantén durante 8-10 segundos, luego baja lentamente.
5. No aplanes la espalda baja ni metas la barbilla.

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