Curl-up

Master the curl-up to strengthen your rectus abdominis and build core stability. Learn proper form, engaging your abs for a safe and effective waist

IntermediateWaist Body weight

Movement: Compound
Force: Pull
Per set: 30s
Rest: 1 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Description

A curl-up is an abdominal exercise that targets the rectus abdominis and the hip flexors.

Save Curl-up to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Curl-up

01
Setup
Lie supine on the floor with your knees bent at a 90-degree angle, feet flat on the floor hip-width apart, positioned about a foot from your glutes.
02
Setup
Place your fingertips lightly behind your ears, avoiding pulling on your head, or cross your arms over your chest, keeping your elbows wide.
03
Engage your core by drawing your navel towards your spine, then slowly lift your head and shoulders off the floor, curling your upper back until your shoulder blades barely clear the ground.
04
Focus on crunching your rib cage towards your pelvis, feeling a strong contraction in your rectus abdominis while actively pressing your lower back into the floor.
05
Exhale as you curl up, then slowly and with control, lower your upper body back to the starting position, inhaling as you return.

Tips

Maintain a neutral neck position by imagining an apple between your chin and chest; avoid pulling on your head to initiate the movement.
Keep your lower back pressed firmly into the floor throughout the entire movement to prevent arching and protect your lumbar spine.
Focus on controlled movement rather than speed; a slower, deliberate curl-up maximizes muscle activation and engagement in your abs.
Engage your transverse abdominis by drawing your navel towards your spine before initiating the curl to enhance core stability.

Common mistakes

Pulling on the neck to lift the head strains the cervical spine; instead, keep your gaze fixed on the ceiling and let your abdominal muscles do the work.
Lifting too high and engaging hip flexors reduces abdominal isolation; only curl up until your shoulder blades leave the floor, keeping your lower back grounded.
Rushing through the movement diminishes muscle engagement; slow down the eccentric phase (lowering) to increase time under tension and improve results.

In the Ellim app, Curl-up unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train curl-up?

Get Ellim — Free

Questions

What muscles does Curl-up work?

Curl-up primarily targets Rectus Abdominis. Secondary muscles include Obliques.

Is Curl-up good for beginners?

Curl-up is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Curl-up?

You need Body weight to perform Curl-up. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Curl-up?

Maintain a neutral neck position by imagining an apple between your chin and chest; avoid pulling on your head to initiate the movement. Keep your lower back pressed firmly into the floor throughout the entire movement to prevent arching and protect your lumbar spine. Focus on controlled movement rather than speed; a slower, deliberate curl-up maximizes muscle activation and engagement in your abs. Engage your transverse abdominis by drawing your navel towards your spine before initiating the curl to enhance core stability.

What are common mistakes when doing Curl-up?

Pulling on the neck to lift the head strains the cervical spine; instead, keep your gaze fixed on the ceiling and let your abdominal muscles do the work. Lifting too high and engaging hip flexors reduces abdominal isolation; only curl up until your shoulder blades leave the floor, keeping your lower back grounded. Rushing through the movement diminishes muscle engagement; slow down the eccentric phase (lowering) to increase time under tension and improve results.