ROLL-DOWN

BEGINNER

The Roll-down enables you to transition into other exercises, improving both abdominal strength and stability simultaneously.

While seated, bend your knees and place your feet flat on the floor. Inhale while sitting up as tall as you can, lengthening your spine.

Exhale, pulling your navel toward your spine, creating a C curve in your back. Begin rolling backward down your spine, tucking your tailbone beneath you. Your arms should remain outstretched and parallel in front of you.

As you roll down, maintain the C curve in your back and feel each vertebra press into the mat one by one. End in supine position.

ANNOTATION KEY

Bold text indicates active muscles

Gray text indicates stabilizing muscles

* indicates deep muscles

DO IT RIGHT

LOOK FOR

• Maintaining a C curve in your back throughout the movement.

• Elongating your arms in front of you.

AVOID

• Allowing your feet to lift off the mat.

• Rolling down too quickly to control the movement.

BEST FOR

• rectus abdominis

• tensor fasciae latae

• obliquus internus

• obliquus externus

• transversus abdominis

QUICK GUIDE

TARGET

• Deep abdominal muscles

BENEFITS

• Strengthens and engages deep abdominal muscles

• Stretches spine

• Develops control