Abdominal Roll Ups

Instructions

1. Lie on your back with both legs straight and together, pointing up toward the ceiling.

2. Hold a small ball in your hands and press it lightly into your legs.

3. Begin lifting your head, shoulders, and upper back into a crunch.

4. As you crunch up, roll the ball up along your legs toward your feet.

5. Pause briefly at the top of the crunch.

6. Slowly lower your upper body back down with control.

7. Roll the ball back down your legs to the starting position as you return.

Common Compensations

• Do not pull your head or neck forward as you crunch.

• Do not let your low back arch excessively off the floor.

• Do not bend your knees more than the exercise allows.

• Do not let the legs separate as you move.

• Do not rush the lift or drop back down without control.

• Do not press the ball so hard that your neck and shoulders become tense.

Extra Info

• You should feel this mostly in your abdominals.

• You may also feel your hip flexors and quads working to keep the legs straight and lifted.

• The ball gives you a target and helps guide the crunch up the legs.

• A smaller crunch is completely okay if you can keep better control through your core and neck.

• You should not feel sharp pain in your low back, neck, or hips.