Slow Back Crunch Roll
Master core control with this deliberate abdominal burner. By articulating each vertebra, you’ll build deep spinal stability and functional strength without using momentum. Simple but intense.
The Slow Back Crunch Roll mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Slow Back Crunch Roll Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Deep Core (transverse abdominis); Obliques
How to do the Slow Back Crunch Roll
Setup
Begin by lying flat on your back on a mat, with your legs extended straight and feet slightly apart. Extend your arms straight back over your head, resting them on the floor.
Movement
Reach your arms forward, lifting your head and shoulders off the ground.
Initiate a slow, controlled curl of your spine, peeling one vertebra at a time off the mat to move into a seated position.
Keep your movements slow and deliberate, focusing on contracting your abdominals throughout the entire range of motion.
Avoid using momentum to lift your torso; rely entirely on core strength.
Once in a fully upright seated position, slowly reverse the movement, articulating each vertebra back down onto the mat until you return to the starting position.
Slow Back Crunch Roll FAQs
What muscles does the Slow Back Crunch Roll work?
The Slow Back Crunch Roll mainly works the core. The main muscles are the rectus abdominis.
What equipment do you need for the Slow Back Crunch Roll?
None. The Slow Back Crunch Roll is a bodyweight exercise, so you can do it anywhere.
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