- Hold the Ab Roller with both hands and kneel on the floor with your feet up and crossed.
- Slowly roll the ab roller straight forward, stretching your body into a straight position.
- After a pause at the stretched position, start pulling yourself back to the starting position. This should be a slow and controlled movement.
- Place your feet under the foot pads and grab the handles with your hands.
- Flex your spine and bring your upper and lower body together.
- Place your feet under the foot pads and grab the handles with your hands.
- Flex your spine and bring your upper and lower body together.
- Place your feet on the rower seat and get in to a plank position.
- Pull your hips straight up toward the ceiling.
- Lower your hips until you're back in a plank position.
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