How To Belly Roll - Abdominal Workout
Written instructions -
Stand with your feet directly under you hip bones, soften your knees, lift the chest up slightly and have you shoulders back and relaxed and you pelvis in neutral.
-Now focus on your muscles of the belly. You have 3 sets. Lower pelvis, Belly button and chest.
-Activate each set of muscles independently starting with the pelvis. Touch the area just below the belly button and start to contract or pull in slightly. It's a small movement. Make sure the rest of you body is still.
-Now focus just on your belly button mucsles. This move is more exaggerated. You are aiming to pull your belly button in and toward the spine. You can also imagine to have a rope running through your back and attached to the inside of the belly button. If you where to pull the imaginary rope your belly button would also pull in toward the spine. Make sure the rest of your body is still.
- last but not least focus on your diaphragm muscle that us situated just above the belly button in the centre and just below the chest. This muscle us responsible for helping to lift the chest and zip the abdominal muscles. Make sure you are lifting up and not out. Now start to lift and relax at an even pace. Again touch your diaphragm and make sure the rest of your body is still
- Now start to join the movements together starting from the bottom, then centre, then top. Eventually pulling in, In up and relax.
- as you begin to belly roll you want to pull in and as you end the roll you want to push out to exentuate the roundness of the belly. Like you are pretending to be pregnant.
-Once you get used to it start to add a slight bend to the knees when pushing out and straighten the knees when pulling in. Notice the flow and resistance in the moved with the knees.
- Play with the rolls by isolation just into the belly at various speeds. Change the level by coming up on to the toes and bending the knees. Get creative and try adding your own flair.