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.