How to Do a Curl Up for Lower Back Exercise

While it may seem counterintuitive, exercising the abdominal muscles works to strengthen the back and spine column as well. One exercise that works both abdominal and back muscles is the curl up. Follow these steps to learn how to perform a curl up to help strengthen your back muscles.

Instructions

Difficulty: Easy

1. Place a towel or padded exercise mat on the floor so you have a comfortable spot to perform your abdominal curl up.
2. Lie down on your towel or mat so that your lower and middle back is neither flat on the floor nor unnaturally arched. Lift your knees so that your legs extend slightly in front of you. Position your hands underneath your head, and bring your arms close to your ears. Raise your head, neck and shoulders so that only your upper back rises from the floor.
3. Hold your curl up for 10 seconds and then lower your shoulders, neck and head, so that your upper back rests on the floor once again.

Tips & Warnings

• To avoid injury to your neck, rely on your abdominal muscles to raise your upper back from the floor.
• When performing your abdominal curl up, be sure not to use your legs to pull your body from the floor. When done correctly, only your head, neck, shoulders and upper back will move. Resist rocking yourself into a curl up position.
• Some people enjoy performing a curl up exercise on a fitness ball. However, you should always have another person "spot" you so that you do not injure your back, neck or spinal column.