A foundational movement in the pilates repertoire, the chest curl is a simple movement, but done effectively, it becomes one of the most powerful ways to build deep abdominal strength and lengthen the spine.
This exercise forms the foundation for many of the other more advanced pilates movements and creates the ability to generate controlled spinal flexion while keeping the rest of the body calm and grounded. It reveals where tension hides, where there is compensation…e.g. the neck taking over, and how true core work comes from focus and breath, not force.
Upper Spine Mobility
The primary intention of the chest curl is to lift the head, neck, and shoulders using the upper abdominals, not momentum or strain and maintaining a “neutral” position of the pelvis.
As you curl up using the breath, the ribs contract inward and downward toward the hips, creating length in the upper spine. This may be very challenging to do if the upper spine and neck are tight and rigid.
This can result in a “pulling” action rather than a curl with an uncomfortable or straining feeling in the neck.
Over time, with practice, focused work on technique and a mobility program, the abdominal muscles get stronger, and the spine lengthens and neck strain disappears.
Posture & Pelvic Stability
Any chest curl exercise, regardless of what leg pattern is being used will require a “neutral” position of the pelvis.
A neutral pelvis means that the natural curve of the lower back is maintained and not flattened. The shape of the lumbar curve will be different for everyone.
The deep stabilising muscles, the pelvic floor, transversus abdominus and a spine muscle called multifidus all need to be activated to maintain the pelvis in a functional position.
Chest curls with a neutral pelvis develop abdominal strength whilst developing postural endurance. Adding a leg pattern then challenges both strength and postural integrity.
Breath Control
Breath is the driver of the chest curl.
The breathing muscles, the diaphragm and intercostals work as a team with the abdominal muscles. A deep exhale contracts the ribs inward and elongates the upper spine.
Then the abdominal muscles that attach to and move the ribcage in a chest curl get sparked in to action by the breathing muscles.
When the breath isn’t activated in this way, the upper back and ribs will remain rigid making a chest curl almost impossible.
The breath also works in synergy with the deep pelvic and lower back stabilisers. And when used effectively can have a profound effect on postural integrity and movement capability.
Chest curls are simple yet complex. If you can persist and work through the learning curve the benefits will be worth the effort.
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