"What makes this exercise an 'ab whittler' is the focus on the drawing of the navel to the spine, or scooping of the core to flex the lower lumbar," Pertile explains.
To set up, begin seated on a workout mat with your knees bent and your feet flat on the floor. Lengthen your arms in front of you so that your palms face down, breathe in, and sit up tall. As you breathe out, round your spine and"scoop" your abs as you roll halfway back. Breathe in as you hold this position. Breathe out to roll back up to the start position. Perform this exercise for six to eight reps.
"To progress this exercise, try rolling back with a two-count breath pattern, inhale to roll back, and exhale to return to start," Pertile instructs."This is a great way to focus on the waist and draw the core to the midline to support the spine and the pelvis.""Flexing the spine laterally is an important functional movement in our daily lives. Think of how often we reach down to the side to pick something up or grab something to the side," Pertile tells us.
To get started, lie down on your side on a workout mat. Your bottom arm should be extended with your palm facing the floor and your head resting on it. Your top arm should be extended as well and resting on your body. Breathe in, engage your core, and lift your upper and lower body off the floor. Your top hand should move toward your knee as you lift. Breathe in as you hold the top of the movement, then exhale to return to the floor. Complete six to eight reps.