Barbell rollouts are a more difficult exercise which make your abs and lower back work together
Barbell Rollout
1. Kneel on the floor with your feet backing backwards slightly raised off the floor
2. Grip the bar with your hands slightly wider than shoulder width apart
3. Start with the barbell directly underneath your shoulders and gently roll the bar away from you as far as possible and then return to the starting position
Standing barbell rollout
1. Begin standing up in front of a barbell bent over grasping the barbell between your hands
2. Try and keep your knees and arms just slightly bent during the exercise
3. Roll the barbell away until arms are extended out to the front – keep your core muscle tense
4. Lower your body to the floor as close as possible and return back to starting position
5. This is one of the hardest and most effective abdominal workouts
Gym ball rollout
1. Kneel on the floor facing the gym ball within arms reach
2. Place your elbows on the front side of the gym ball and rest your hands on the top
3. Lean as far foward as possible lifting your hands off the ball and lowering your hips and torso to the floor
4. Descending only part way down can be a good way to progress into this exercise
Mountain Climber
1. Adopt a press-up position so that your hands are directly underneath your shoulders at shoulder width
2. Lift your right foot off the floor and slowly raise your knee to your chest and return to the starting position
3. Repeat exercise with the opposing leg
4. Continue alternating back and forth which helps to build a solid core whilst also raising your heart rate
