Perfect Abdominal Curl with Arm Action:- Start Position

1. Lie in the Relaxation Position with pelvis in neutral
2. Lightly cradle the base of your skull with the fingers of both hands and perform the chin tuck.
3. Anchor the scapulas.

Perfect Abdominal Curl with Arm Action:- Action

1. Breathe in and lengthen up through the spine.
2. Zip and hollow and (breathing out), try to lift your chest off the ground. This is a subtle movement- only the spine at the lower end of your chest bends, and then only a little.
3. Check that the lower abdomen remains hollowed, the pelvis remains in neutral, and the neck as relaxed as it can be.
4. (Breathing in and maintaining the scapular anchor): Bring your right hand down to be alongside your hips.
5. (Breathing out and maintaining the scapular anchor): Bring your left hand down the same way as the first.
6. (Breathing in):Bring the right hand back behind your head.
7. Breathing out): Bring the left hand back behind your head.
8. Repeat five to 10 times.

Perfect Abdominal Curl with Arm Action:

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1. Your conscious mind becomes very aware of your muscle recruitment and bodily movement patterns.
2. Your unconscious motor control systems are able to recalibrate so that faulty can be replaced by healthy posture and movement patterns.

Benefits

• Gently introduces the "chin tuck" and "head looking between legs" that you will get to experience in the Pilates One Hundred.
• For other benefits, see Perfect Abdominal Curl Up

Watch Points

• Do not grip your head.
• Leave the lower part of your chest on the ground!