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Basic 2 · Physical Education · Aerobic Capacity

Abdominal Curls

In this topic you will do abdominal curls to make your tummy muscles strong.

By the end of these notes you should be able to:

  • Explain why strong tummy muscles are important
  • Do an abdominal curl correctly
  • Do four curls without stopping

What you already know

  • Push-ups (Basic 1)

Copy everything that has a blue line on its left into your notebook. The other parts are for reading.

Strand
Physical Fitness
Sub-strand
Aerobic Capacity
Indicator
B2.3.2.3.2 – Perform four continuous abdominal curls

Introduction

Strong tummy muscles help you sit up straight, lift things and play sports. Abdominal curls make them strong.

1. How to Do an Abdominal Curl

  1. Lie on your back on a mat.
  2. Bend your knees with feet flat on the floor.
  3. Cross your arms on your chest.
  4. Lift your head and shoulders slowly.
  5. Lower back down slowly.
A child lying with bent knees and lifting shoulders in a curl
Figure 1: Doing an abdominal curl Draw the up position of a curl.Illustration: Sirbus

2. Tips

  • Breathe out as you lift.
  • Do not pull on your neck.
  • Move slowly and smoothly.

Safety: Stop if your back hurts.

New words

abdominal
About the tummy area.
curl
To bend into a rounded shape.
muscle
A body part that helps you move.
strength
Being strong.

Summary

  • Abdominal curls make tummy muscles strong.
  • Keep knees bent and arms crossed.
  • Lift slowly; breathe out as you lift.

Class activity: Curl Count

  1. Do curls to the drum beat.
  2. Your partner counts.
  3. Aim for four without stopping.

You need: Woven exercise mats, Local drum, Sticks of chalk

Exercises

Answer in your exercise book first, then check your answers.

  1. 1. Abdominal curls strengthen your…

    • A. Tummy muscles
    • B. Hair
    • C. Eyes
    • D. Teeth
    Show answer
    Answer: Tummy musclesAbdominal means tummy.

  2. 2. When should you breathe out?

    • A. As you lift up
    • B. While lying still
    • C. Never
    • D. Only at the end
    Show answer
    Answer: As you lift upBreathing out helps the lift.

  3. 3. Knees are bent during a curl.

    • A. True
    • B. False
    Show answer
    Answer: TrueThis protects your back.

  4. 4. Pull hard on your neck to lift.

    • A. True
    • B. False
    Show answer
    Answer: FalseDo not pull your neck.

  5. 5. The tummy area is the ______ area.

    Show answer
    Answer: abdominalThat is abdominal.

  6. 6. How many curls is the goal this week?

    Show answer
    Answer: Four without stopping.That is the target.

Homework

  1. Do abdominal curls at home each day. Record how many.