Roll down negative curl

The roll down negative curl focuses on the hardest part of the crunch — the lowering phase.
Pay special attention to your form if you have lower back or neck problems.

Getting set
Sit with your knees bent and feet flat on the floor hip-width apart. Reach forward and place your hands on the outside of your thighs. Slide your shoulders down and tilt your chin slightly so there’s a few inches of space between your chin and your chest. Gently pull your abdominals inward. See photo A.

The exercise
Tuck your pelvis and slowly lower back as far as you can go and keep your feet on the ground. Hold for a moment and then curl slowly back up. See photo B.

Do’s and don’ts

• DO keep your abdominals pulled in so that you feel more tension in your abs.
• DO curl as well as lift. For an explanation of curling., in which you find out common crunch mistakes.
• DON’T hunch or collapse your shoulders.

Other options
Hands on chest negative curl (harder): Fold your arms across your chest,
palms down and tuck your chin in slightly. This position increases the weight of your upper body.
Hands behind head negative curl (harder): Place your hands behind your
head without lacing your fingers. This version further increases the weight of your upper body.