The McGill Curl-up: Do This For A Stronger Core
Take a look around most gyms, and you'll see that most people are still working their abs with crunches and sit-ups.
Abdominal exercises are usually recommended based on their capacity to work your abdominal muscles. However, this ignores the potential tissue damage that some exercises can cause, mainly through compressive loading to your lower back [1].
In other words, while some exercises may be effective at working your abs, they're actually very bad for your back.
So what should you do instead of the crunch?
Well, there are a few alternatives. You could use some of the exercises I've described in How to Get a Six Pack, which work many of the "core" muscles WITHOUT any spinal flexion.
You can also use an exercise known as the McGill Curl-up, which Professor McGill developed during his work with patients suffering from lower back pain.
While it looks like a crunch, the McGill Curl-up will help you get a six pack while imposing a relatively small compressive load to your spine.
The McGill Curl-up
Lie on your back with your left leg straight and flat on the floor. Your right knee should be bent to 90° with your right foot flat. This will help to preserve the natural "arch" in your lower back, also known as a neutral spine posture.
Place your hands under your lower back with your palms down. Again, this helps to keep your spine in neutral. Do not flatten your back to the floor, as this increases the loads on the disc and ligaments.
No cervical (upper spine) motion should occur, either
chin poking or chin tucking. For anyone experiencing neck discomfort, place the tongue
on the roof of the mouth behind the front teeth, which helps to
promote stabilizing neck muscle patterns.
Brace the abdominals. This involves tightening the abdominal
muscles as if you're about to take a punch in the gut. When the
brace is performed correctly, the abdominal wall is neither hollowed
in nor pushed out.
Don't pull in your abs. The usual advice is to "pull your belly button in toward your spine" or "pull your abs in" during the crunch. However, researchers have found that "pulling the abs in" actually reduces the mount of work done by rectus abdominis, also known as the six-pack muscle [2].
Curl up against the brace. Breathe deeply in
the "up" position while maintaining the brace.
Remain in the up position long enough to take a few deep breaths (6-8 seconds). Do not hold your breath but breathe deeply.
Make sure to raise ONLY your head and upper shoulders off the floor. The motion
takes place in the thoracic spine – not the lumbar or cervical region.
Perform 4-6 repetitions, then switch legs so that your right leg is straight and your left leg is bent.
The McGill Curl-up will challenge rectus abdominis while minimizing
compressive load to the lumbar spine. Try it the next time you train
your abs. You'll be surprised at how such a simple exercise can
easily be made more challenging and effective.
About the Author
 Christian Finn holds a master's degree in exercise science, is a certified personal trainer and has been featured on BBC TV and radio, as well as in Men's Health, Men's Fitness, Muscle & Fitness, Fit Pro, Zest and other popular fitness magazines.
If you want better, faster results from the time you spend in the gym, click here now for instant access to his step-by-step muscle-building and fat-burning workout routines.
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References
1. Axler, C.T., & McGill, S.M. (1997). Low back loads over
a variety of abdominal exercises: searching for the safest abdominal
challenge. Medicine
and Science in Sports and Exercise, 29, 804-811
2. Karst, G.M., & Willett, G.M. (2004). Effects of specific
exercise instructions on abdominal muscle activity during trunk
curl exercises. Journal
of Orthopaedic and Sports Physical Therapy, 34, 4-12
3.
Callaghan JP, McGill SM. (2001). Intervertebral disc herniation: studies on a porcine model exposed to highly repetitive flexion/extension motion with compressive force. Clinical Biomechanics, 16, 28-37
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