It's time to get on the ground and make your core feel every inch of your workout. The ab rollout does just that, but be sure not to rush through the movement for fear of injury or slipping.
"Ab rollouts are an advanced exercise for the superficial abs. Not only do your abs have to stabilize you when your body is extended (think planks), they must also engage to pull you back into starting position," says Chadwell.
- Grab an exercise ball or load a barbell with 5 or 10 plates on each side.
- Kneel on the floor with the ball or barbell in front of you.
- If you're using a barbell, place your hands about shoulder-width apart. If you're using an exercise ball, place your elbows on the ball about shoulder-width apart. You'll be positioned on your hands or elbows and knees at this point. This is your starting position.
- Slowly roll the barbell or ball straight out in front of you, stretching your body flat and parallel to the floor. Go down as far as you can without letting your body touch the ground.
- Pause in the stretched position for a two count, then being pulling yourself back into starting position.
- Complete 3 sets of 10 to 15 repetitions.
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