Kneeling roll out
The kneeling roll out is a great abdominal exercise which can be used for training in-home. It does require that you have an exercise ball. This is great because it works all of the muscles in the core as you have to stabilize in order to stay straight.
Primary- Rectus abdominus, internal/ external oblique, erector spinae
Secondary- sertatus anterior, lattisumus dorsi,
Start- before starting the exercise, make sure to be on a soft surface because this can be hard on the knees. Start by kneeling on a mat and make sure to keep the body straight. The back should be straight and you should be able to draw a straight line from the knees, through the hips through the shoulders. The arms should be bent with the forearms touching the ball.
Movement- your bodies positioning here is key so pay close attention. First, make sure that the back is straight the entire time, this can be accomplished by bracing or tightening the abdominal area. Slowly roll forward by extending the arms at the shoulder. Your weight should be forward and stop rolling before your chest touches the ball. When you get to the end of the movement, pause and hold for 2 seconds and then roll back into the starting position.