Exercise movement reviewed by:Marie Braga, PT, DPT, CSCS

How Iridium Programs This

Iridium tracks Upper Abs volume separately to ensure you hit hypertrophy landmarks without exceeding Maximum Recoverable Volume for your core. For bodyweight movements like this, the algorithm relies on your RPE data to detect progressive overload and scale difficulty relative to your body weight. The AI also reviews your 7-day schedule to ensure fatigue here does not compromise stability for upcoming heavy compound lifts.

Form Cues

Position your lower back firmly against the curve of the ball
Exhale deeply as you curl your shoulders up toward your hips
Keep your chin tucked slightly to protect your neck
Hold the top contraction for a full second before lowering
Maintain constant tension on your abs throughout the set

Don't

Don't pull on your neck or head with your hands
Don't use momentum or bounce off the ball to lift up
Don't let your hips drop or lift excessively during the curl
Don't arch your lower back excessively at the bottom of the movement

Common Mistakes

Pulling on the neck
Using momentum to curl up
Limited range of motion
Relaxing tension at the bottom
Holding breath during exertion

Muscles Worked

This exercise primarily targets the rectus abdominis, specifically the upper region, by allowing for a greater stretch and contraction range than floor variations. The instability of the ball also engages the transverse abdominis and obliques as secondary stabilizers to maintain balance throughout the movement.