Beach volleyball players make it look so easy. They jump, bump, and dive in the sand with ease and poise, even after an hour of play. The secret to those quick moves is a strong core.
You don't have to be a pro—or even recreational—volleyball player to achieve the same look. Fitness expert and NYC physical therapist Karena Wu, owner of ActiveCare Physical Therapy, says, in five moves, which include planks and pikes, you can score flat abs too.
The Roll Up
- Works all four abdominal muscles at once.
- Assists with segmental mobility and stability of the core.
- Lie on your back with arms overhead.
- Bring the arms forward until they are above your head (fingertips pointing to the ceiling). Lift the head, and together with the arms, roll your spine up one vertebra at a time, keeping your navel pulled into your spine.
- Roll up completely until you are bending forward reaching toward your toes.
- To return, stack your vertebra one at a time, until you are sitting tall and then slowly roll down starting from the sacrum (pelvic tilt backwards to touch sacrum down first) one vertebra at a time until you are lying flat on your back again with arms overhead.
- Repeat 10 times.