Get Great Abs and a Strong Core

October 28th, 2011

The Abdominal Roll Down is a great exercise that will tone your abdominals, strengthen your core as well as mobilise your spine. I find this exercise quite calming and relaxing as it makes you focus on the movements and your breathing. It is almost like a moving meditation. Try to do this workout somewhere outside in your back yard or in a park if you can – it feels fantastic hearing the birds singing and feeling the warmth of the sun and a slight breeze on your body while exercising.

You only need a yoga mat or large towel and a smaller towel for this exercise.


How to do it:

  • Come into a seated position with your knees bent and the feet placed on the floor. Sit up straight.
  • Now grab a rolled up towel with both hands and extend your arms out in front of you (Figure 1). Make sure that your shoulders are relaxed.

Abdominal Roll Down

Figure 1

  • Inhale, and on the next exhale, draw your navel toward the spine and slowly roll your upper body down to the floor (Figure 2). Try to do this with as much control in your abdominals and as slowly as possible.

Abdominal Roll Down

Figure 2

  • When your head touches the floor, inhale your arms up towards the sky (Figure 3).

Abdominal Roll Down

Figure 3

  • Exhale, and move your arms over your head (Figure 4).

Abdominal Roll Down

Figure 4

  • Then inhale your arms up towards the sky again.
  • Exhale, lift your head up, engage your abdominals and slowly come up to sitting again with your knees bent and your feet placed on the floor (Figure 5). Try to keep the soles of your feet on the floor during this whole movement. Keep your shoulders relaxed and only use your abdominal muscles to bring yourself up to sitting.

Abdominal Roll Down

Figure 5

  • Now, extend your legs out, point your toes and round your mid-back – stretching your entire mid-back area - with your head rolled forward, looking down and scoop your abdominals towards your spine (Figure 6). Hold that stretch for a moment.

Abdominal Roll Down

Figure 6

  • On the next inhale, come into starting position (Figure 1) and repeat the exercise.
  • Try to do 8 – 10 repetitions in total.
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