Slow Back Crunch Roll
Master core control with this deliberate abdominal burner. By articulating each vertebra, you’ll build deep spinal stability and functional strength without using momentum. Simple but intense.
Instructions
Setup
Begin by lying flat on your back on a mat, with your legs extended straight and feet slightly apart. Extend your arms straight back over your head, resting them on the floor.
Movement
Reach your arms forward, lifting your head and shoulders off the ground.
Initiate a slow, controlled curl of your spine, peeling one vertebra at a time off the mat to move into a seated position.
Keep your movements slow and deliberate, focusing on contracting your abdominals throughout the entire range of motion.
Avoid using momentum to lift your torso; rely entirely on core strength.
Once in a fully upright seated position, slowly reverse the movement, articulating each vertebra back down onto the mat until you return to the starting position.