Lower Abdominal Hip Roll.

Make every rep count.

1. 01

   Lie on your back on a mat. Extend your arms out to the sides with palms pressed into the floor for stability.

2. 02

   Lift your legs so your hips and knees are bent to 90°: thighs straight up, shins parallel to the floor.

3. 03

   Keeping your shoulders pinned down, rotate from the hips and slowly lower both knees to the right in a controlled “pendulum” motion.

4. 04

   Before your knees touch the floor, smoothly reverse direction and guide them over to the left—no resting at the bottom.

5. 05

   Continue alternating sides for your reps.

6. 06

   Form cues

7. 07

   Move slowly and deliberately—don’t swing your legs.

8. 08

   Keep your core braced and your lower back as calm as possible; reduce the range of motion if your back lifts or you lose control.