Follow along as exercise physiologist Martica Heaner does the Rock and Roll move.
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Hi! I am Martica Heaner, Exercise Physiologist and Certified Personal Trainer. Prevention's ultimate ab workout includes lab tested moves that are twice as powerful as crunches. All you need is a Stability ball to get your firmest midsection ever. To get the most out of your workout, add two minutes of Cardio Intervals, like marching or jogging in place in-between each move. Let's get ready to roll. This exercise is called the Rock n Roll and it works on your Rectus Abdominis, your Transverse Abdominals and your Oblique. Start by kneeling in front of the ball and placing your fist about shoulder-width on top of the ball. Then, keeping your body in a straight line, and lean forward and slide along the ball down to your forearms, continue, keeping the abs tight as you roll forward and come back up. Keep your chin tucked in, so your neck is in line with your spine when you are at the lowest point on the roll. If that feels too strenuous, make it little bit easier by just making your range of motion smaller and keeping it situated around your upper body. So you are rolling your, fist forward on the ball and bending up at hip. Keep your abs tight, your chin tucked in. Try to keep a stable torso throughout in both directions. To make this harder, go ahead and start by rolling all the way forward. Then once you have reached the position, hold this position with your toes. Wait on your toes, hips lifted for about 15-30 seconds, then drop back down and repeat. Roll back, roll forward, so you are on your forearms. Prop your hips up, so you are bouncing on your toes, hold and then lower down. Do about 12-15 reps of each exercise and remember you can always do a cardio burst after every ab move.
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