{"id":5887,"date":"2021-05-10T19:25:32","date_gmt":"2021-05-10T19:25:32","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=5887"},"modified":"2021-06-09T18:15:00","modified_gmt":"2021-06-09T18:15:00","slug":"5-ab-roll-out-variations-you-might-not-have-tried","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/5-ab-roll-out-variations-you-might-not-have-tried\/","title":{"rendered":"5 &#8220;Ab&#8221; Roll-Out Variations You Might Not Have Tried"},"content":{"rendered":"\n<p class=\"has-text-align-left\">This week I\u2019m sharing 5 ab rollout variations you might not have tried. \u2063Ab roll-out variations are great for improving lumbo-pelvic stability. If you are unfamiliar with this term, think core. <\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Landmine Bear Crawl Lateral Roll-Outs\u2063<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility.\u2063 \u2063\u2063\u2063This exercise is extremely anti-rotational in nature. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Landmine Bear Crawl Lateral Roll-Outs\u2063\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/QEJgIPgnFi0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>\u2063Coaching Tips: \u2063\u2063\u2063 <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Rest the end of a barbell in a corner, against a sturdy object, or you may use a landmine attachment.\u2063\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063\u2063Get into a bear crawl position. Your head, torso, and hips should be in a stacked position.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063Place your thighs so they are in a relatively vertical position, bend your knees, and keep them a few inches above the floor.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Adopt your preferred foot width. The farther apart your feet are, the more stable your base will be. \u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Grab onto the barbell with both hands. Your shoulders should be above your hands.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace), tuck your ribs towards your hips, and squeeze your glutes.\u2063\u2063\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Now roll the barbell laterally to a range where you are able to maintain proper form. Once you hit your end range, perform the reverse movement and return the barbell to the starting position.\u2063\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do a proper reset between reps. Don\u2019t rush!\u2063\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, aside from your arms your body should remain in a relatively fixed position.\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or weight to shift from foot to foot.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes.\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Kneeling Band Resisted Barbell Roll-Outs \u2063<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility.\u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Kneeling Band Resisted Barbell Roll-Outs\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/URfB5uAL49I?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Fasten a resistance band around a secure surface, and around the middle of a barbell. You won\u2019t need a lot of resistance to make this exercise challenging. There should be resistance in the band for 100% of the exercise.\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Get on your knees, and place your hands on the barbell so they are approximately shoulder width apart. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Your body should form a straight(ish) line from your head to knees.\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace), tuck your ribs towards your hips, and squeeze your glutes.\u2063\u2063 \u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now perform a roll-out and roll the barbell forward to a range where you are able to maintain proper form. Once you hit your end range, perform the reverse movement and return to the starting position.\u2063\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Don\u2019t mindlessly hang out on your shoulders. During the roll-out your shoulder blades should upwardly rotate and protract (spread them apart, and move them away from the spine and around the ribcage, and away from the opposite hip). When you are returning to the starting position your shoulder blades should perform the reverse movements. \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do a proper reset between reps. Don\u2019t rush! \u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, your body should remain in a straight(ish) line from your head to knees. Do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or weight to shift from knee to knee.\u2063 \u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes.\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-5.jpg?resize=563%2C704&#038;ssl=1\" alt=\"\" class=\"wp-image-6297\" width=\"563\" height=\"704\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-5.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-5.jpg?resize=240%2C300&amp;ssl=1 240w\" sizes=\"auto, (max-width: 563px) 100vw, 563px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#efefef;font-size:22px\">Get <em>The Ultimate Lower Body And Core Program<\/em>. Newly released, and already being followed by people of all genders in over 30 countries worldwide. 215 pages in length. For &#8220;experienced beginners&#8221; to advanced trainees, and also coaches. Great for home AND gym workouts!<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">BUY NOW<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) Rowing Machine Reverse Roll-Outs<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves lumbo-pelvic stability and shoulder and scapular controlled mobility. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Rowing Machine Reverse Roll-Outs\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/h0ZRqQpvgUQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: \u2063 <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into a plank position with your hands on the floor, and feet on a rowing machine seat.\u2063\u2063\u2063 Your body should be in a straight line from your head to heels.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace), tuck your ribs towards your hips, and squeeze your glutes.\u2063\u2063 \u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li> Now slide your feet forward (towards your hands) so you are in a partial or full pike position, and return to the starting position.\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>I made this exercise more difficult by pressing backwards with my arms as my feet were sliding backwards\/body was returning to the plank position. Start out by keeping your shoulders in a fixed position and above your hands the entire time. \u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063The entire time, press your body away from the floor and protract your shoulder blades (spread them apart, and move them away from the spine and around the ribcage). Do not mindlessly hang out on your shoulders. \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do a proper reset between reps. Don\u2019t rush! \u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate. \u2063 \u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes.\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Band Resisted Stir The Pots&nbsp;<\/strong><\/p>\n\n\n\n<p>This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. I upped the ante by adding band resistance.\u2063\u2063 \u2063\u2063 <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Band Resisted Stir The Pots\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/4kV1lypV6Mo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Coaching Tips: \u2063\u2063 <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Fasten a resistance band around a secure surface, and so it is the height of the top of the ball. Hold the band with both hands. You won\u2019t need a lot of resistance to make this exercise challenging. There should be resistance in the band for 100% of the exercise.\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Place your forearms on a stability ball, and get into a plank position from your forearms and feet.\u2063\u2063\u2063 Your body should be in a straight line from your head to heels.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Adopt your preferred foot width. The farther apart your feet are, the more stable your base will be. \u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now perform figure 8 movements and roll the ball forward and extend your arms as much as you can, WHILE maintaining proper form. \u2063\u2063Once you&#8217;ve reached your end range, return to the starting position by performing the reverse movements.\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do a proper reset between reps. Don\u2019t rush! \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Don\u2019t mindlessly hang out on your shoulders. Press your body away from the ball (towards the ceiling) and protract your shoulder blades (spread them apart, and move them away from the spine and around the ribcage). \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, aside from your arms your body should remain in a fixed position.\u2063 \u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to pike or collapse. \u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes. \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#5) Towel Serratus Roll-Outs<\/strong> \u2063<\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the serratus muscle, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability.\u2063 \u2063\u2063 \u2063 \u2063 \u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Towel Serratus Roll-Outs\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/MRjER5h2Zdw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: \u2063 \u2063<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Place your forearms on towels or slider pads. \u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into a plank position from your forearms and feet.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 Your body should be in a straight line from your head to heels.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Adopt your preferred foot width. The farther apart your feet are, the more stable your base will be. \u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>First of all, press your body away from the towel and protract your shoulder blades (spread them apart, and move them away from the spine and around the ribcage). This movement is here fairly subtle. Do not mindlessly hang out on your shoulders. \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now use the muscles in your shoulders and around your shoulder blades and slide your forearms forward. Once you hit your end range (a range where you are able to maintain proper form), perform the reverse movements and return to the starting position.\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do a proper reset between reps. Don\u2019t rush! \u2063\u2063\u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063Do not keep your shoulder blades pinned. They are meant to move. \u2063Do not allow your shoulder blades to elevate, or shoulders to shrug.\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, aside from your arms your body should remain in a fixed position.\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to pike or collapse. \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes. \u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063\u2063\u2063\u2063\u2063\u2063In terms of breathing, do what works and feels best for you. \u2063\u2063\u2063\u2063\u2063\u2063\u2063<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>This week I\u2019m sharing 5 ab rollout variations you might not have tried. \u2063Ab roll-out variations are great for improving lumbo-pelvic stability. If you are unfamiliar with this term, think core. #1) Landmine Bear Crawl Lateral Roll-Outs\u2063 This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility.\u2063 \u2063\u2063\u2063This exercise is extremely anti-rotational in nature. \u2063Coaching Tips: \u2063\u2063\u2063 Rest the end of a barbell in a corner, against a sturdy object, or you may use a landmine attachment.\u2063\u2063\u2063 \u2063\u2063 \u2063\u2063\u2063Get into a bear crawl position. Your head, torso, and hips should be in a stacked position.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063Place your thighs so they are in a relatively vertical position, bend your knees, and keep them a few inches above the floor.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063 Adopt your preferred foot width. The farther apart your feet are, the more stable your base will be. \u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 Grab onto the barbell with both hands. Your shoulders should be above your hands.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063 Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace), tuck your ribs towards your hips, and squeeze your glutes.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063Now roll the barbell laterally to a range where you are able to maintain proper form. Once you hit your end range, perform the reverse movement and return the barbell to the starting position.\u2063\u2063\u2063 \u2063\u2063 Do a proper reset between reps. Don\u2019t rush!\u2063\u2063 \u2063 For the duration of the exercise, aside from your arms your body should remain in a relatively fixed position.\u2063 \u2063\u2063\u2063 \u2063For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or weight to shift from foot to foot.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063 For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes.\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063 In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063\u2063\u2063\u2063\u2063 #2) Kneeling Band Resisted Barbell Roll-Outs \u2063 This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility.\u2063 Coaching Tips: Fasten a resistance band around a secure surface, and around the middle of a barbell. You won\u2019t need a lot of resistance to make this exercise challenging. There should be resistance in the band for 100% of the exercise.\u2063\u2063\u2063 \u2063 Get on your knees, and place your hands on the barbell so they are approximately shoulder width apart. Your body should form a straight(ish) line from your head to knees.\u2063 \u2063 Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace), tuck your ribs towards your hips, and squeeze your glutes.\u2063\u2063 \u2063\u2063 \u2063 Now perform a roll-out and roll the barbell forward to a range where you are able to maintain proper form. Once you hit your end range, perform the reverse movement and return to the starting position.\u2063\u2063 \u2063 Don\u2019t mindlessly hang out on your shoulders. During the roll-out your shoulder blades should upwardly rotate and protract (spread them apart, and move them away from the spine and around the ribcage, and away from the opposite hip). When you are returning to the starting position your shoulder blades should perform the reverse movements. \u2063 Do a proper reset between reps. Don\u2019t rush! \u2063\u2063 \u2063 For the duration of the exercise, your body should remain in a straight(ish) line from your head to knees. Do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or weight to shift from knee to knee.\u2063 \u2063\u2063 \u2063 For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes.\u2063 \u2063\u2063\u2063 \u2063In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063\u2063\u2063\u2063 Get The Ultimate Lower Body And Core Program. Newly released, and already being followed by people of all genders in over 30 countries worldwide. 215 pages in length. For &#8220;experienced beginners&#8221; to advanced trainees, and also coaches. Great for home AND gym workouts! BUY NOW #3) Rowing Machine Reverse Roll-Outs This exercise improves lumbo-pelvic stability and shoulder and scapular controlled mobility. Coaching Tips: \u2063 Get into a plank position with your hands on the floor, and feet on a rowing machine seat.\u2063\u2063\u2063 Your body should be in a straight line from your head to heels.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063 Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace), tuck your ribs towards your hips, and squeeze your glutes.\u2063\u2063 \u2063\u2063 \u2063 Now slide your feet forward (towards your hands) so you are in a partial or full pike position, and return to the starting position.\u2063 \u2063 I made this exercise more difficult by pressing backwards with my arms as my feet were sliding backwards\/body was returning to the plank position. Start out by keeping your shoulders in a fixed position and above your hands the entire time. \u2063 \u2063 \u2063The entire time, press your body away from the floor and protract your shoulder blades (spread them apart, and move them away from the spine and around the ribcage). Do not mindlessly hang out on your shoulders. \u2063\u2063 Do a proper reset between reps. Don\u2019t rush! \u2063\u2063\u2063\u2063 \u2063 For the duration of the exercise, do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate. \u2063 \u2063 \u2063 For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes.\u2063 In terms of breathing, do what works and feels best for you.\u2063 #4) Band Resisted Stir The Pots&nbsp; This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. I upped the ante by adding band resistance.\u2063\u2063 \u2063\u2063 Coaching Tips: \u2063\u2063 Fasten a resistance band around a secure surface, and so it is the height of the top of the ball. Hold the band with both hands. You won\u2019t need a lot of resistance to make this exercise challenging. There should be resistance in the band for 100% of the exercise.\u2063\u2063 \u2063\u2063 Place your forearms on a stability ball, and get into a plank position from your forearms and feet.\u2063\u2063\u2063 Your body should be in a straight line from your head to heels.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063 Adopt your preferred foot width. The farther apart your feet are, the more stable your base will be. \u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063 Now perform figure 8 movements and roll the ball forward and extend your arms as much as you can, WHILE maintaining proper form. \u2063\u2063Once you&#8217;ve reached your end range, return to the starting position by performing the reverse movements.\u2063\u2063 Do a proper reset between reps. Don\u2019t rush! \u2063\u2063 Don\u2019t mindlessly hang out on your shoulders. Press your body away from the ball (towards the ceiling) and protract your shoulder blades (spread them apart, and move them away from the spine and around the ribcage). \u2063\u2063 For the duration of the exercise, aside from your arms your body should remain in a fixed position.\u2063 \u2063\u2063\u2063 For the duration of the exercise, do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to pike or collapse. \u2063 \u2063\u2063 For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes. \u2063\u2063 \u2063In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063\u2063\u2063 #5) Towel Serratus Roll-Outs \u2063 This exercise strengthens the serratus muscle, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability.\u2063 \u2063\u2063 \u2063 \u2063 \u2063 Coaching Tips: \u2063 \u2063 Place your forearms on towels or slider pads. \u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 Get into a plank position from your forearms and feet.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 Your body should be in a straight line from your head to heels.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063 Adopt your preferred foot width. The farther apart your feet are, the more stable your base will be. \u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063 First of all, press your body away from the towel and protract your shoulder blades (spread them apart, and move them away from the spine and around the ribcage). This movement is here fairly subtle. Do not mindlessly hang out on your shoulders. \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063 Now use the muscles in your shoulders and around your shoulder blades and slide your forearms forward. Once you hit your end range (a range where you are able to maintain proper form), perform the reverse movements and return to the starting position.\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 Do a proper reset between reps. Don\u2019t rush! \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063Do not keep your shoulder blades pinned. They are meant to move. \u2063Do not allow your shoulder blades to elevate, or shoulders to shrug.\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063 For the duration of the exercise, aside from your arms your body should remain in a fixed position.\u2063 \u2063\u2063\u2063 For the duration of the exercise, do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to pike or collapse. \u2063 For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes. \u2063 \u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063In terms of breathing, do what works and feels best for you. \u2063\u2063\u2063\u2063\u2063\u2063\u2063<\/p>\n","protected":false},"author":1,"featured_media":5995,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[95,18,22,576,1,592],"tags":[181,174,777,393,394,395,182,425,399,398,324,177,178,684,407,836,286,285,527,183,271,326,325,173,409,408,516,237,400,396,328,667,91,460,90,272,238,837,290,794,838,97,622,96,405,404,511,512,513,241,683,682],"class_list":["post-5887","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-band-exercises","category-bodyweight-workouts","category-core-exercises","category-filler-exercises","category-fitness","category-minimal-equipment","tag-ab-exercise","tag-ab-exercises","tag-ab-roll-outs","tag-ab-roller","tag-ab-roller-exercises","tag-ab-roller-workouts","tag-ab-training","tag-ab-workouts","tag-ab-workouts-for-men","tag-ab-workouts-for-women","tag-advanced-core-exercises","tag-band-exercises","tag-band-training","tag-band-workout","tag-band-workouts","tag-barbell-rollout","tag-bear-crawl","tag-bear-crawls","tag-best-core-workout","tag-core-exercises","tag-core-stability","tag-core-stability-exercises","tag-core-stability-training","tag-core-training","tag-core-training-for-men","tag-core-training-for-women","tag-core-workout","tag-core-workouts","tag-core-workouts-for-men","tag-core-workouts-for-women","tag-exercises-for-shoulder-stability","tag-home-workouts","tag-landmine-exercises","tag-landmine-fitness","tag-landmine-workouts","tag-meghan-callaway-core","tag-meghan-callaway-core-training","tag-oblique","tag-oblique-exercises","tag-oblique-workout","tag-obliques","tag-resistance-band-exercise","tag-resistance-band-exercises","tag-resistance-band-workout","tag-resistance-band-workout-for-men","tag-resistance-band-workout-for-women","tag-serratus","tag-serratus-exercise","tag-serratus-workout","tag-strong-core","tag-towel-exercises","tag-towel-workouts","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 &quot;Ab&quot; Roll-Out Variations You Might Not Have Tried - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"This week I\u2019m sharing 5 ab rollout variations you might not have tried. \u2063Ab roll-out variations are great for improving lumbo-pelvic stability. 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