Finding the C-Curve for an Effective Abdominal Workout

The C-Curve position is used in a variety of abdominal-focused exercises. Understanding how to find the position aids in the effectiveness of an exercise; thus, achieving maximum results. The FLX Ball helps to achieve correct alignment in this position and working against the instability of the ball's surface forces the muscles to respond with increased effort for a quicker, more efficient workout. 

Here are some key tips and cues when performing abdominal-focused exercises in a c-curve position:

FINDING A C-CURVE POSITION

  1. Sit on your sitz bones with your legs bent and feet flat on the floor. 
  2. Take the FLX Ball and place it at your lower spine.  
  3. Rock off your sitz bones, creating a C-Curve, while maintaining contact with the FLX Ball.  
  4. Place your hands behind your thighs to assist in creating the C-Curve.  

 CUES

  • Concentrate on activating your abdominal muscles.
  • Emphasize your abdominals.  While maintaining the flexion of the upper spine, tuck the pelvis in a posterior tilt and sink the abdominals in.  Use the FLX Ball to assist in the deepening of the curve of the spine.
  • Feel your ribs “fold over” your stomach.  
  • This is an active working position rather than a static resting pose.  Feel your navel constantly pull in and up.  At the same time, you are working to fold forward, feeling a scooping or rounding position of the spine.  
  • Breathe into your spine to complete the curve and assist in hollowing out the abdominals.