Curl Up

McGill Big Three exercise: Lie on your back with one knee bent and the other leg extended, place both hands under the lower back to preserve its arch, keep the head neutral with the tongue on the roof of the mouth, and breathe through the nose. Lift the elbows and upper chest only 5–10 degrees by leading with the chest, not the chin, contract the abdominals for 8–10 seconds, rest 10–30 seconds between reps, then switch sides; a typical routine is 3–5 sets with descending holds (5, 4, 3, 2, 1 reps), done daily or 1–2 times per week.