Roll Over

About This Exercise

An advanced exercise that strengthens the core while improving spinal mobility. Legs travel overhead with control.

1Setup

Lie on your back with arms by your sides, palms down. Legs extend straight to ceiling at 90 degrees. Press arms into mat for stability.

2Execution

1. Inhale to prepare. 2. Exhale, use core to lift hips and roll legs overhead. 3. Touch toes to mat behind head (if possible). 4. Open legs hip-width, flex feet. 5. Inhale, begin rolling down through spine. 6. Keep legs parallel to floor as long as possible. 7. Lower legs to 90 degrees, close together. 8. Repeat 3-5 times, then reverse (open at start, close overhead).

Pro Tips

• Keep neck long, don't crunch
• Use core, not momentum
• Press arms into mat for control
• Stop if you feel pressure in neck