Ab Curl with the Pole

Spring Setting and Key Facts

Springs

1× light + 1× medium

Reps

8–10 reps per variation

Level

Intermediate

Equipment

Pole

Body area

Core

Muscles

Rectus abdominis, Obliques, Hip flexors

Starting Position

Lying on your back on the carriage, the Pole in the short straps, both hands on the Pole, arms long toward the ceiling, legs in tabletop.

Step-by-Step Flow

1. Bring the legs to the diagonal, lift head and shoulder blades, and bring the long arms toward the thighs.
2. Add opening and closing the long legs in the diagonal twice.
3. Keep head and shoulder blades lifted, legs in the diagonal and arms toward the thighs — bend and straighten only the forearms.
4. Bring the legs to tabletop, guide the Pole closer toward the feet at the shins, and stretch the legs back into the diagonal, arms long overhead toward the ceiling.

Cues for Teaching

• The pull comes from the abdomen, not the arms.
• Head and shoulder blades stay lifted even as the legs move.
• The elbows stay long until the bend is required.