Posts Tagged ‘Ab Roll Up’
I have not talked about doing an abdominal exercise on a Foam Roller. Like a stability ball a foam roller adds instability to an abdominal exercise. In fact, there are other moves on the foam roller you could do, like chest presses and chest flys. That discussion is for another day. Today, it’s all about the abs on the foam roller.
There are different size foam rollers you can utilize, however, for an abdominal exercise, I suggest a roller, that’s approximately 6″ x 36″, so you can lay on it vertically. Foam rollers have been popular for therapeutic use. I like to use mine for some back aches or hamstring pulls, which was the original reason I purchased one. Now there are many moves on the roller that add intensity to some exercises.
Try a basic crunch on the roller. Lie back vertical on the roller, knees bent, feet on the floor, hands behind your head and lift the upper body off the roller to a crunch.
Try a Pilates Roll Up on the foam roller. Again, lie vertical on the roller, knees bent, feet on the floor, arms extended over head or cross them over your chest. Inhale, lift head neck & shoulders off the
roller and exhale roll up and reach forward past your knees. Sit up tall, inhale and then exhale and slowly roll back down on the roller. Do 8-15 repetitions for 3 sets. Keep the belly button pulled into the spine. You should feel some of the instability on the foam roller.
The foam roller is not that expensive and has multiple uses. We have discussed an example of an abdominal exercise. Come back to this blog or check out my website, www.Fitnessfromthepro.com for other abdominal exercises or to purchase a foam roller!
Exercises For a Flat Stomach
Now is the time to start working on those abs for a nice flat stomach for Spring Break and beyond. I just want to remind you that a Pilates Mat class is most excellent for abdominal work. Also remember, any abdominal work has to be balanced with lower back exercises so there is not an imbalance of the abs being stronger than the back.
A really great exercise from Pilates is the Ab Roll Up. Lay with your back on the mat with
legs fully extended and arms extended above your head on the floor. As you inhale, tuck your chin into your chest, lift the head neck and shoulders off the floor. Exhale, pulling the abs in tight and gently roll forward where your arms reach for your toes. Inhale and sit up tall, and as you begin to exhale, pull the abs tight and slowly roll back down one vertebrae at a time so your shoulders, neck, head and arms are back down on the floor. If you have a hard time rolling up, bend your knees and grab behind the thighs to gently assist you with the roll up.
Do this about 6-8 times. Keep the abdominals engaged the entire time. Tomorrow we will talk about the Teaser. You need to learn thisexercise first before we add on difficulty. Keep it here for more exercises for a flat stomach!!