Body part
Abs
Instructions
- Start by kneeling on the floor and hold a dumbbell with both hands, palms facing down.
- Place the dumbbell on the floor in front of you, keeping your arms extended and your upper body straight.
- Slowly roll the dumbbell away from your body as far as you can without letting your lower back sag or your shoulders round forward.
- Once you have reached the furthest point, pause briefly and then use your core muscles to roll the dumbbell back towards your body to the starting position.
- Repeat the movement for the desired number of repetitions.
Advice
- Start with a lighter weight dumbbell and gradually increase the weight as you progress.
- Engage your core and keep your back straight throughout the exercise.
- Control the movement and avoid any jerking or swinging motions.
- Focus on using your abdominal muscles to roll the dumbbell out and pull it back in.
- Breathe out as you roll the dumbbell out and breathe in as you pull it back in.
- Maintain a slow and controlled pace to fully engage the muscles.
- If you feel any strain or discomfort in your lower back, adjust the range of motion or decrease the weight.
- Keep your shoulders relaxed and avoid shrugging them during the exercise.
- Consult with a professional trainer to ensure proper form and technique.
- Combine dumbbell rollouts with other exercises to target the entire core.
