Roll Outs

If you don't have an Abs Roll Out Machine, then get a barbell with some medium size weights and kneel down in front of it. With a overhand grip, shoulder width apart, start to slowly roll the bar always from you.

Roll the bar as far away from you as you can, without collapsing in a heap on the floor, or without your hips dropping. Once you can't go any further, connect brain with both core and glutes.

Then by focusing your mind on your abs, slowly begin to roll the bar back to the starting position.