McGill Curl-Up

Execution

1. Leave both hands under your back, because that is the main difference from an ordinary crunch.
2. Brace the belly as if someone were about to poke it, without letting the ribcage crush down.
3. Exhale and lift your head and shoulder blades just a few centimeters off the mat.
4. Hold that height for 8-10 seconds while still breathing normally, eyes on the ceiling.
5. Lower slowly, rest a few seconds and repeat, switching which knee is bent between sets.
6. Do 4-6 reps a set when you are starting out and step the count down across the following sets, for example 6 in the first set, then 5, then 4, so the total holding time does not pile up on the low back.
7. Never curl all the way up to sitting, because this is a short-range hold rather than a full sit-up.

Quick cues

• Hands stay under your low back.
• A few centimeters is enough.
• You can still talk while holding.
• Chin tucked, do not yank the neck.
• Never curl up to sitting.

Common faults

• Fault: Curling all the way up like an ordinary sit-up

  Fix: Keep both hands under the low back and lift only until the shoulder blades just clear the mat.

• Fault: Lacing the fingers behind the head and pulling it up

  Fix: Move the hands under the low back and keep the chin tucked as if holding a small orange.

• Fault: Flattening the lower back into the mat to lift higher

  Fix: Let the low back keep its natural curve over your hands, which is the whole point of this version.

• Fault: Leaving both legs straight at the same time

  Fix: Bend one knee with that foot on the floor so the pelvis is locked in place.