INTERMEDIATE
A more advanced version of the Roll-up exercise, the Neck Pull builds on principles that you’ve already mastered to target and strengthen the abdominal muscles. Rely on your torso to bring the body into a C curve, slowly rolling up and then back down the spine.
Lie in supine position on the floor with your hands behind your head and your elbows bent and to the side. Your legs should be straight and abducted slightly apart.
Inhale, lengthening the back of your neck and using your abdominals to curl your head and shoulders off the mat.
Exhale, drawing your navel into your spine and leading with your head. Articulate your upper body as you bring your torso off the mat and over your knees, creating a C curve in your back.
Inhale, stacking the spine into the neutral position, sitting up straight from your hips to your shoulders.
Exhale, and roll down, starting with your pelvis, scooping your abdominals until you return to the starting position. Repeat sequence four to six times.
ANNOTATION KEY
Bold text indicates active muscles
Gray text indicates stabilizing muscles
* indicates deep muscles
DO IT RIGHT
LOOK FOR
• Focusing on your abdominals throughout the exercise while articulating through your spine.
• The Neck Pull is a more progressive version of the Roll-up, so take your time with the progression.
• Keeping your neck elongated and relaxed.
AVOID
• Pulling on your neck (despite the name of the exercise).
BEST FOR
• gluteus medius
• gluteus maximus
• rectus abdominis
• transversus abdominis
• quadratus lumborum
• semitendinosus
• semimembranosus
• biceps femoris
• iliopsoas
• rectus femoris
• sartorius
• tensor fasciae latae
• pectineus
• adductor longus
• adductor brevis
• gracilis
QUICK GUIDE
TARGET
• Abdominal muscles
BENEFITS
• Mobilizes the spine in flexion
• Strengthens the abdominals
NOT ADVISABLE IF YOU HAVE
• Cervical issues
• A herniated disk
