Lying Roll-Up Toe-Tap
Fire up your core with this dynamic abdominal challenge. This controlled movement combines a sit-up with a knee tuck to sharpen stability and build functional midsection strength.
Instructions
Starting Position
Lie flat on your back on a mat with your legs extended and your arms reaching overhead behind your head. Keep your core engaged to press your lower back slightly into the floor.
Movement
Initiate the movement by lifting your arms and shoulders off the mat simultaneously as you tuck one knee toward your chest.
Roll your torso up and forward, reaching your hands toward the toes of the bent leg.
Briefly tap your toes if possible, keeping your chest open and your core contracted.
Return to the starting position with control, extending the leg and returning the arms overhead, then switch sides.
Key Tips
Use your abdominal muscles to initiate the roll-up rather than swinging your arms or neck.
Keep your breathing steady; exhale as you roll up and inhale as you lower back down.
If you cannot perform a full roll-up, perform a modified version by lifting only your head and shoulders off the mat while bending the knee.