Roll Outs with a Foam Roll for Core Training

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Doing roll outs with a foam roll is an advanced core exercise for building strength and stability in the core muscles of the body. Learn how to do this challenging core strength training move in this free fitness video lesson.

Part of the Video Series: Core Exercises
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Video Transcript

KIRK VICKERS: The next movement and exercise that we're going to do is, again, utilizing the foam roll. What we're going to do is we're going to start off in a kneeling position and I want to caution you again. This is a fairly advanced motion and movement. Don't do this one if you can't do some of the other ones. Look back at some of the previous videos that we've done and make sure you have mastered those before you get into this 'cause this is a very high-end motion and movement. Many times, people confuse more advanced with more benefit. You're not going to get any benefit if you start substituting and start breaking down so make sure you progress slowly into these. I can't caution you enough about that. We're going to go here. Our hands are here. We're going to be in a plank position. That means I should be in almost straight alignment from my heels all the way up to my head. The next thing that we're going to do is we're going to set here. We going to tighten up this midsection of our body. Again, think about belly button to spine. We're pulling our belly button towards our spine. That doesn't require any movement at the spine. I don't want to see any sagging or breaking down here. The next thing we're going to do is slowly start rolling out. Again, keep your back nice and straight, and we're going to go all the way out. Now, we're getting some shoulder work and some control through the midsection of the body. We don't want this sagging. Keep it nice and tight and strong through the midsection slowly rolling back. There's a lot of time-on tension here. Be careful, you may only be able to go out a few inches as you roll the foam roll out.

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