PNF Roll Backward

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

By lying on your back and using your core strength, you roll your body backward, engaging your abs.

This workout is effective for strengthening the abs without putting excessive strain on secondary muscles.

Lie on your back with your knees bent and feet flat on the floor.
Place your arms by your sides with your palms facing down.
Engage your core muscles by drawing your belly button towards your spine.
Slowly lift your hips off the ground, pushing through your heels, until your body forms a straight line from your shoulders to your knees.
Hold this position for a brief moment, focusing on squeezing your glutes.
Lower your hips back down to the starting position in a controlled manner.

Start by lying flat on your back with your legs extended and arms by your sides.
Bend your knees and bring them towards your chest, engaging your abs to lift your hips off the ground.
Roll backward, keeping your abs engaged and your core tight throughout the movement.
Use your arms for support, placing your hands on the ground beside your hips.
Roll back as far as you can while maintaining control and balance.
Return to the starting position by engaging your abs and rolling forward, using your arms to help lift your hips off the ground.