Exercise
AB ROLL
Stand
Squat
Form cues
The C-curve is the key position — maintain a rounded lower back, not a flat one
The movement is a controlled roll, not a collapse backward
Use the abdominals to both lower and raise — do not use momentum
Keep the feet lightly planted on the floor throughout
This is a Pilates-based movement that builds deep core strength and spinal control
Instructions
Step-by-step technique
Sit on a mat with knees bent and feet flat on the floor, arms resting at your sides behind your knees.
Round your spine into a C-curve by drawing the navel toward the spine and tilting the pelvis back.
Slowly roll backward off the sit bones toward the floor, keeping your hands beneath your knees.
Roll back as far as comfortable while maintaining the C-curve, then pause.
Use the abs to roll back up to the seated position, peeling up from the tailbone.
Repeat for the desired number of repetitions.