Low Ab Roll Up

Muscle Groups Involved

Lower Abs - Primary
Abs/Core - Primary

Highlights

Do not use inertia. This exercise is difficult but perfect form is necessary to get the most out of it.
Try to make your movements as vertical as possible instead of rolling your spine towards your head.
Keep your hands on the floor, not under your butt, for stability.
Do not move your head or take your head off the floor.
Lower yourself slowly to the floor under control. Don't just drop.

Description

The Low Ab Roll Up exercise targets the hard to train lower abdominals. These exercises are very challenging but also rewarding. Start on your back with your hands placed firmly on the ground next

The Low Ab Roll Up exercise targets the hard to train lower abdominals. These exercises are very challenging but also rewarding. Start on your back with your hands placed firmly on the ground next to you at about 45 degrees to your body. With a slight bend in your knees, firmly bring your belly button towards your head by rolling your abdominals up and in. As you get stronger you can progress to making the movement more vertical by pushing your heels towards the ceiling. Lower yourself under control and repeat.

Common Mistakes

Do not use inertia. Only curl up until your body naturally stops. Lower you

Do not use inertia. Only curl up until your body naturally stops. Lower yourself under control and do not allow gravity to drop your hips back to the floor. Use your hands for balance and support but do not place them under your buttocks to cheat.

Pro Tips

The straighter your legs and the farther away you place your feet from your

The straighter your legs and the farther away you place your feet from your head, the more challenging the exercise becomes. Slow negatives are your friend here for getting a better contraction and more control.

Purpose

The lower abdominals are one of the most difficult areas to target and this

The lower abdominals are one of the most difficult areas to target and this exercise does a great job. It can help develop the lower abdominal muscles for a more visually impressive 6-pack but it can also prevent a “pooch” or sagging belly while also improving posture.

Form

Ideally your feet should move straight up and down instead of a rolling mot

Ideally your feet should move straight up and down instead of a rolling motion, despite the name of the exercise. The more upright you can make the movement, the better it will work to target the lower abdominals. Minimize spinal flexion if possible.