Safety and best practice

  • Knees on the mat and shoulders above the ObliQ
  • Avoid a hollow back before roll-out by tilting the pelvis and brace the core.
  • Chest up for maximum lengthening effect.
  • Simultaneously flex shoulders, knees and hips to gradually roll out.

Main Exercises

Basic roll-out

The basic roll-out allows you to go deep into end range of motion with your shoulder. Let go of the arm at the large wheel and control with the arm at the small wheel.

Side roll-out

The side roll-out is like a side plank only with double the loading on the external obliques!

Targeting: external oblique muscle

Twist roll-out

The twist roll-out loads your trunk diagonally with high loads on the internal oblique and only one side of the rectus abdominis.

Targeting: internal oblique muscle

Spiderman

Lift one leg with the Spiderman or the diagonal leg lift for 30% extra loading on your abs and maximum loading on your obliques! These are unique combined anti-extension and anti-rotation exercises.

Targeting: boost all abdominal muscles

Training schedule

Recommended training schedule:

  • 2-5 reps each side per exercise per set
  • 1-3 sets per session
  • 2-3 times a week

Basic roll-out

Side roll-out

Twist roll-out

Spiderman

Diagonal leg lift