Pilates
Arc Barrel Abdominal Curl
The Arc Barrel Abdominal Curl is a supported Pilates crunch over a curved surface. It trains your abdominal muscles to lift and lower your upper trunk with control.
- Beginner
- Isolation
- Low injury risk
- Rest 45 sec
How to do it
- Sit with your back against the barrel’s curved slope, knees bent, and feet flat on the floor.
- Lean back over the curve with your lower and middle back supported.
- Place your hands behind the base of your skull.
- Curl your upper trunk forward, bringing your ribs toward your pelvis.
- Lower your upper trunk back onto the curve to return to your starting position.
Form cues
- Exhale up; inhale down.
- Keep space between chin and chest.
- Keep your pelvis heavy.
Common mistakes
- Pulling your head forwardLet your head rest in your hands without using your arms to lift it.
- Turning the curl into a sit-upFinish the lift when your shoulder blades clear the barrel, keeping your lower back supported.
- Dropping backwardTake two to three seconds to lower your trunk onto the curve.
Safety
Forcing your back into extension over the curve can irritate your lower back. Pulling on your head or letting it drop backward can strain your neck.
- Set the barrel on a nonslip surface so it cannot shift beneath you.
- Start with a small range rather than trying to reach the floor behind the barrel.
- End the set if you develop pain or cannot control the return.
If you have osteoporosis, a history of spinal fracture, or ongoing neck or back pain, ask a physiotherapist or doctor whether loaded spinal curling is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Arc Barrel
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 45 sec
Use a comfortable range that stays consistent across all repetitions.