00:00Hey everyone, welcome back to mobile physio, your go-to channel for simple and effective
00:05physiotherapy and fitness tips.
00:07Today, we're focusing on a classic core exercise, partial curl-ups.
00:13These are great for building abdominal strength without straining your neck or back.
00:17So, if you're looking to strengthen your core safely, you've come to the right place,
00:22partial curl-ups are a fantastic way to target the abdominal muscles, particularly the rectus
00:27abdominis.
00:29Unlike full sit-ups, partial curl-ups reduce the strain on your lower back, making them
00:33a safer option for many people.
00:35To get started, lie down on your back with your knees bent and feet flat on the floor,
00:39hip-width apart.
00:41Make sure your spine is in a neutral position, with your hands placed gently behind your
00:45head or across your chest.
00:47Now, gently engage your core by pulling your belly button towards your spine.
00:52As you exhale, lift your upper back and shoulders a few inches off the floor.
00:57Be sure to keep your lower back pressed into the mat.
01:01Hold the position for a second or two, and then slowly lower yourself back down as you
01:05inhale.
01:06Tips for proper form.
01:07Here are a few important tips to keep in mind.
01:10Move in a controlled manner, avoiding any jerking or bouncing motions.
01:14Keep your neck relaxed and avoid pulling on your head with your hands.
01:17Focus on using your core muscles, not your shoulders or neck.
01:21To lift your body, start with 10-15 reps, aiming for 2-3 sets, progressions, and modifications.
01:28If you're new to this exercise, don't worry.
01:32You can modify it by reducing your range of motion.
01:35Simply lift your shoulders just a bit off the floor and work your way up.
01:40For those looking for more of a challenge, try adding weights or slowing down the tempo
01:44to increase muscle engagement.
01:48Benefits of partial curl-ups.
01:50Partial curl-ups are great because they improve core stability and strength, enhance posture
01:55and balance, support lower back health, are safe for most fitness levels.
02:00That's it for today's video.
02:02Remember, consistency is key.
02:05Add partial curl-ups to your routine 2-3 times a week, and you'll start noticing a stronger,
02:10more stable core in no time.
02:12If you found this video helpful, don't forget to give it a thumbs up, hit the subscribe
02:16button, and turn on notifications so you never miss another workout tip.
02:21And as always, if you have any questions or want to see a specific exercise next, drop
02:26a comment below.
02:27Thanks for watching and stay strong!
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