Strengthen Core with Rollers

Rollers

Rep Range

Time Based

Hints

Begin in a forearm plank position, with your forearms pointing inward, one over the other. Ensure your body is in a straight line from head to heels. Engaging your core, rotate to one side, stacking your feet on top of each other. As you do this, lift your non-working arm towards the ceiling, opening up your chest and body to the side. Rotate back to the center in a controlled manner, and then repeat the movement on the other side. Alternating between sides adds a rotational dynamic to the exercise, challenging your obliques and balance even further.

Common Mistakes

Rotating too quickly can lead to a loss of balance and might not fully engage the target muscles. It's vital to maintain a controlled pace. Not keeping the hips elevated can result in an uneven plank and strain on the lower back. Ensure the hips remain in line with the rest of the body during the rotations.

Breathing

Inhale as you start the rotation and exhale as you reach the peak of your side plank, lifting the arm towards the ceiling. Inhale again as you rotate back to the center and exhale as you stabilize. This controlled breathing helps provide stability and maintains a continuous oxygen supply to the working muscles.

Muscle Focus

Primary Muscles

Core

Secondary Muscles

Lower Body, Lower Back

Tertiary Muscles

Traps, Latissimus Dorsi, Front Shoulders, Rear Shoulders, Triceps