Kneeling Fist Roll
Strengthen your core with this bodyweight exercise! Roll forward and back from a kneeling position, engaging your abs, shoulders, and arms.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start by kneeling on a mat with your buttocks resting on your heels and your hands clenched into fists, placed under your shoulders.
2. Tighten your core to keep your body stable throughout the exercise.
3. Keeping your fists clenched, slowly roll them forward until your forearms are resting on the mat and your body forms a straight line from your knees to your shoulders.
4. Hold the extended position for a brief moment, concentrating on keeping your core tight and engaged.
5. Roll your fists back toward your knees, returning to the starting position.
6. Perform the desired number of repetitions, focusing on maintaining proper form and controlled movement.
This exercise is designed to strengthen the core muscles, with emphasis on the abdominals while also engaging the shoulders and arms to a lesser extent. It is a body-weight exercise and does not require any additional equipment, making it suitable for home workouts or as part of a calisthenics routine.
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