Backward Roll To Prone Single Arm

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The backward roll to prone single arm workout is a bodyweight exercise that primarily engages the abs.

By using the bodyweight, this exercise targets the core muscles, specifically the abdominal muscles.

While other muscles, such as the shoulders and arms, are involved, their engagement is secondary.

This exercise is an effective way to strengthen the abs and improve core stability.

Start by lying on your back with your arms extended above your head and your legs straight.
Engage your core and tuck your chin towards your chest.
Roll backwards, using your core muscles to lift your legs and hips off the ground.
Continue rolling until your weight is on your shoulders and upper back, and your legs are extended above you.
From this position, lower one arm down towards the floor, keeping it straight and close to your body.
As you lower your arm, simultaneously lower your legs and hips back down to the ground.
Return to the starting position by rolling forward, using your core muscles to lift your legs and hips off the ground and rolling back onto your back.

Engage your core by starting in a seated position with your legs extended in front of you and your arms reaching overhead.
Slowly roll backward, tucking your chin to your chest, and using your abs to control the movement as you lower yourself to the ground.
As you roll, focus on maintaining a straight line from your head to your tailbone, keeping your abs tight and your back flat against the floor.
Once you’re in the prone position, lift one arm off the ground while keeping the rest of your body stable and engaged.
Lower your arm back down and repeat the exercise on the other side, alternating arms with each repetition to challenge your core and improve your overall stability.