Sicilian Roll-Up
Strengthen your core with the Sicilian Roll-Up! A challenging exercise for a stronger midsection.
The Sicilian Roll-Up is a compound exercise that mainly works the core, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Sicilian Roll-Up Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Deep Core (transverse abdominis); Glutes (gluteus maximus)
Sicilian Roll-Up Variations and Alternatives
How to do the Sicilian Roll-Up
Starting Position:
Lie flat on your back on a comfortable surface, such as a gym mat.
Bend your knees and keep your feet flat on the ground about hip-width apart.
Extend your arms straight up toward the ceiling, palms together.
Movement:
Engage your core muscles by pulling your belly button towards your spine.
Begin to curl your upper body off the ground, lifting your shoulders and head as you roll up.
Keep your arms extended overhead as you roll up, focusing on using your abdominal muscles to lift rather than using momentum.
Mid-Movement:
As you reach a seated position, keep your back straight and do not hunch your shoulders.
Your arms should remain in line with your ears, and you can look forward to maintain balance.
Returning to Starting Position:
Slowly reverse the movement by rolling back down to the starting position.
Initiate the movement from your lower back, allowing each vertebra to make contact with the ground until you are lying flat again.
Repetitions:
Aim for 8-12 repetitions, ensuring you maintain control and form throughout the exercise.
Tips:
Focus on slow, controlled movements rather than rushing through repetitions.
If you experience discomfort in your lower back, consider bending your knees further or reducing the range of motion.
Sicilian Roll-Up FAQs
What muscles does the Sicilian Roll-Up work?
The Sicilian Roll-Up mainly works the core, with help from the glutes & hips. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Sicilian Roll-Up?
None. The Sicilian Roll-Up is a bodyweight exercise, so you can do it anywhere.
Is the Sicilian Roll-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Sicilian Roll-Up variations and alternatives?
Similar exercises include the Lying Roll-Up Pilate, Lying Rollover Pilate, Back Rolling and Segmental Roll.
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