Core

Abdominal curl

A small, controlled curl of the head and shoulders — a gentler alternative to full sit-ups.

Beginner Low impact Exercise mat
Movement diagram for Abdominal curl: lying on your back, knees bent to curl-up (shoulders lifted)
Original diagram — start and finish positions.

How to do it

  1. Lie on your back with knees bent and feet flat. Rest your hands on your thighs or lightly by your ears.
  2. Breathe in, then as you breathe out gently draw in your lower tummy and curl your head and shoulders off the floor.
  3. Slide your hands up towards your knees.
  4. Lower slowly.

Form tips

  • Keep a gap the size of a fist between your chin and chest.
  • It is a small movement — the shoulder blades only just clear the floor.

Common mistakes

  • Pulling on your neck.
  • Using momentum.

Easier and harder

Make it easier

Lift only your head, or do a pelvic tilt instead.

Make it harder

Cross your arms over your chest and pause at the top.

Sources

  1. NHS: 10 ways to stop leaks — checked 3 Oct 2026
  2. NHS: Your post-pregnancy body — checked 3 Oct 2026

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