ROLL UP: LEVEL — INTERMEDIATE

STARTING POSITION

Lie on your back with legs extended in neutral spine, belly into spine and shoulders relaxed.

METHOD

Inhale. Stabilise your shoulders as you bring your arms up overhead. When your arms move past 90 degrees, let the chin drop and lift the head and upper spine to curl up. Exhale. Continue in one smooth motion to curl your body, pulling your ribs to hips and belly into spine, rolling each and every vertebra to reach your fingers to your toes. Imagine taking the shape of a wheel. Inhale. Start rolling down from your tailbone, engaging your lower abdominal muscles. Exhale as you unravel your spine back to neutral. Repeat 10 times in 2 sets Focuses on sculpting abdominal muscles

BENEFITS

Challenges and tightens core abdominal muscles using full range of motion Strengthens back Mobilises spine Improves lower back Lengthens hamstrings

Improves coordination and movement control According to researchers at Auburn University in Montgomery, Alabama, the Roll Up is 30 percent more effective than simple crunches.

Note: Avoid if you have herniated disc. Calories burnt — 20 to 40