How To Roll Your Abdominal Muscles

Learning how to roll your abdominal muscles increases the body's core strength and allows for easier movements and less pain.  The stomach muscles are often some of the weakest, people tend to make up for this fact by letting the back take all the strain. This causes our backs to end up hunched, tense, and overarched. Find relief from lower back pain by learning to roll your abdominal muscles.

Abdominal muscles are fat-laden and multi-layered, but most of the time the focus is only on the outermost layer.  Three sections comprise the muscles used in the abdominal roll—the upper abs located just below the rib cage, the middle abs, behind the belly button and the lower abs below the navel inside pelvic bones The key to abdominal rolls is isolation. Nothing moves on the body but the targeted muscles.  Learning to roll the abdominal muscles addresses each layer.

  1. Begin with the proper stance. Feet directly below the shoulders, knees relaxed, and rib cage high.  
  2. Pull gut in as far as it will go, and then go a bit farther.
  3. Visualize pulling your belly button into your backbone. Hold this position as long as you comfortably can.  
  4. Relax the stomach completely—let it slouch forward.
  5. Draw a circle with your belly button– up/forward/down/in or down/forward/up/ in.
  6. Start with four repetitions several times a day with a goal of 12 reps.


  • Abdominal rolls should flow smoothly.


  • Overdoing the abdominal muscle roll will not have greater results. After reaching the goal reps, increase the resistance by adding weights.

Add some other exercises to make it easier to roll the stomach muscles:

  • Crunches
  • Setups
  • Diaphragm control

The diaphragm is a sheet of internal muscle that extends across the bottom of the rib cage.  The diaphragm separates the heart, lungs and ribs from the abdominal cavity and performs an important roll in respiration. Diaphragm control exercises involve proper breathing techniques. They can be done at a computer or while driving a car. Lean forward and slightly pull in the muscle below the rib cage. It won't move much in this position, but it will help you get familiar with it. Learn to breathe deeply—consciously inhale deeply, exhale deeply. Repeat this exercise daily, until you start automatically breathing deeply with every breath.

Strengthening abdominal muscles provides a solid foundation to allow six-pack muscles to grow stronger and bigger, assists in breathing properly and imparts better posture. 



How the Lungs Work

The Benefits of Abdominal Breathing

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