Body Weight Exercises

By Paige Waehner, About.com Guide

Updated November 15, 2010

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

The modified roll up is a great exercise for building core strength with no equipment necessary. This move is tougher than it looks, so practice rolling backwards and forwards to get a sense of how much strength and momentum you need to come to the knee. You'll also want a thick mat or carpet to protect your back.

1. Start from a standing position and squat down, putting your hands on the floor for balance if needed.
2. Roll back, tucking the knees in.
3. As you roll forward, using your momentum and core strength, cross the right leg under the left.
4. Continue rolling forward (using your hands on the floor to help you up, if needed) until you're in a kneeling position, resting on the right knee.
5. From that position, roll back again and, this time, cross the left leg under the right as you come up.
6. Repeat, alternating sides for 30-60 seconds.

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• Modified Roll Ups
• Roll Ups
• Roll Ups with Burpees
• Bear Crawls

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