The Roll-Up


Muscle Worked

Abdominals, hip flexors


  • Sit upright with your feet flat on the floor and your knees bent.  
  • Hold the back of your thighs, with your elbows bent and your arms open, don't overgrip your spine should be in neutral.  
  • Lengthen up through the spine but do not grip the neck.
  • Slide the shoulder blades down the spine.
  • Inhale and tilt your pelvis to create a c-shaped spine.
  • Keeping your feet flat on the floor. Roll down bone by bone, creating space between the vertebrae. Your hands are there to support you if you loss control but try to rely on abdominal strength to stabilize the movement.
  • As you curl down, imagine your spine is a bicycle chain that you are placing down link by link.
  • When you have lowered down as far as you can, exhale and contract the abdominals to roll back up to the starting position.
  • Sit upright, keeping the spine in neutral. 


  • Do not overgrip the legs, use them only as support.
  • Lengthen up through the spine in the starting position.
  • Feel the abdominals pull you up.