Backward Roll To Prone

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The backward roll to prone workout is a bodyweight exercise that primarily targets the abdominal muscles.

By using the bodyweight, this workout involves rolling backward and then smoothly transitioning to a prone position.

While the exercise may engage secondary muscles, its main focus is on strengthening and toning the abs.

Start by lying on your back with your arms extended overhead and your legs straight.
Bend your knees and tuck them into your chest, rolling backward onto your upper back.
Continue rolling backward, using the momentum to push off with your feet and bring your body into a tucked position.
Extend your legs out in front of you and reach your arms forward as you roll onto your stomach.
Once on your stomach, extend your arms out to the sides and lift your chest off the ground, engaging your back muscles.
Lower your chest back down to the ground, tuck your chin, and roll backward onto your upper back to return to the starting position.

Start by lying on your back with your arms extended overhead and legs straight.
Engage your core by pulling your belly button in towards your spine.
Tuck your chin to your chest and slowly roll backwards, using your abs to control the movement.
As you roll, keep your arms and legs straight, and try to touch your toes to the ground behind you.
Once you reach the prone position, pause for a moment, then reverse the movement to roll back to the starting position.
Repeat the exercise for the desired number of repetitions, focusing on engaging your abs throughout the entire movement.