Weighted Three-part Roll-down
Muscle Groups: Abs
Weighted Three-part Roll-down focuses on Abs, with Hips working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Three-part Roll-down with proper form and technique.
- 1
Stand tall with your feet hip-width apart and hold a weight in both hands at chest level.
- 2
Engage your core and slowly roll down by tucking your chin to your chest, then vertebra by vertebra lower your torso, keeping a slight bend in your knees.
- 3
At the bottom, pause briefly then roll back up, squeezing your abs and keeping your weight close to your body as you return to standing.
Tips for Success
These tips will help you perform Weighted Three-part Roll-down safely and effectively while maintaining proper form.
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Keep your knees slightly bent throughout the roll-down to protect your lower back.
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Avoid rounding your shoulders; keep them relaxed and down as you move.
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Engage your core to maintain stability and control during the movement.
Secondary Muscles
While Weighted Three-part Roll-down primarily targets Abs , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hips . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Three-part Roll-down, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Three-part Roll-down, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
