Aesthetically, the abs are seen as one of the most desirable muscles to possess. To the majority of people, abs consist of only the “6 pack,” however, this is only one part of the abdominals. They encompass far more important functions than many people give them credit for including being largely responsible for stabilization of the spine, which has obvious applications to daily life as well as athletic activities. There are four muscles that make up the abdominal muscle group: the rectus abdominis, the external oblique, the internal oblique, and the transverse abdominis. More...



  1. Lay flat on your back with your knees bent and your feet flat on the ground, about a foot from your lower back.
  2. place your fingertips on your temples with your palms facing out.
  3. Draw your belly into the base of your spine to engage the muscles, then raise your head and shoulders off the floor. Return to starting position and repeat.

Laying Leg Raises

  1. Lay on your back with your arms palms down on either side.
  2. Keep your legs together and as straight as possible.
  3. Slowly raise your legs to a 90° angle, pause at this position, or as high as you can reach your legs, and then slowly lower your legs back down.


  1. Hold the Ab Roller with both hands and kneel on the floor with your feet up and crossed.
  2. Slowly roll the ab roller straight forward, stretching your body into a straight position.
  3. After a pause at the stretched position, start pulling yourself back to the starting position. This should be a slow and controlled movement.