Roll Up Crunch: For A Perfect And Toned Tummy Try This Exercise

Are you tired of doing endless sit-ups and crunches with little to no improvement in your core strength? Do you find yourself struggling to complete a roll up crunch without straining your neck and back? You’re not alone. Many people experience difficulty performing Roll Up Crunches due to a lack of core strength or poor form. But don’t let that discourage you from achieving your fitness goals. In this blog post, we will guide you through proper form and provide tips to help you build the core strength needed to successfully perform Roll Up Crunches.

Roll Up Crunch Summary

  • Primary Muscles: Rectus Abdominis
  • Secondary Muscles: Obliques
  • Equipment: Body Weight
  • Mechanics Type: Isolated
  • Force: Pull
  • Utility: Auxiliary
Graphic image of a fit woman performing alternate cable triceps extensions.

Roll Up Crunch Instructions

  • Setup by laying your back down on a mat in a sit-up position. Place your hands behind your neck or head.
  • Flex your core and thighs to raise your upper torso and your feet from the mat.
  • Keep only your lower back on the mat and raise your torso as high as possible, pully your knees to your face.
  • Return your feet and back until the back of your shoulders and feet contact the mat.
  • Repeat your Roll Up Crunch for 10-20 repetitions.

Video Tutorial

How to do a Pilates Roll Up | The Right Way | Well+Good

Roll Up Crunch Muscles

Target (Agonist)


Dynamic Stabilizers

  • None


Antagonist Stabilizers

  • None
Image of the skeletal muscular system with the muscles used in the roll up crunch exercise highlighted in red and the rest in blue.

Benefits of Roll Up Crunch

The Roll Up Crunch is an excellent exercise for targeting the Rectus Abdominis, a muscle commonly referred to as the “six-pack” muscle. It works to strengthen the abdominal muscles and can help build a stronger core. This exercise also helps to improve balance and stability, as well as providing an effective cardio workout. Additionally, it can help to reduce back pain, as it strengthens and stabilizes the spine. Performing this exercise regularly can help to tone and tighten the abdominal muscles, giving you the flat stomach you desire.

Tips for Performing Roll Up Crunch

You’ve come at the right location if you desire to forge ahead your capability to conduct roll up crunch. These tips can get you the most from of this amazing workout, and help you receive all the benefits it has to offer. In addition to shaping your stomach muscles, increasing movability, and also a lower possibility of injury can all be accomplished with this exercise. Let’s get started and take a look at how these suggestions will benefit you.

  • Maintain Proper Form: Make sure to keep your body in a straight line throughout the exercise and to keep your neck and head in line with your spine. This helps to ensure that you are engaging the right muscles and protecting your spine. (Benefit: Ensures you are getting the most out of the exercise while avoiding potential injuries.)
  • Take it Slow: Focus on controlling the movement of the exercise, rather than just going through the motions quickly. Taking your time allows you to better engage your core muscles and get a more intense workout. (Benefit: Maximizing the intensity of the exercise for maximum results.)
  • Challenge Yourself: Increase the difficulty of the Roll Up Crunch by adding a pause at the top of the exercise. This can help increase your time under tension and further challenge your core muscles. (Benefit: Increases difficulty level for more intense workout and better results.)

Benefits and Tips Video

How To Do The Pilates Roll Up Exercise - For Anyone!

Frequent Mistakes To Avoid

Avoiding common mistakes might be the difference between a successful training session and a painful injury when performing roll up crunch. From bad form to not engaging your core, these errors can reduce the productiveness of the exercise and may even raise your risk for injury. But don’t worry, it’s not at all difficult as it might appear. You can execute the exercise safely and efficiently by avoiding the errors to prevent and by executing the correct steps. So it is time for you to maximize your results from this exercise and enjoy the benefits of a productive workout.

  • Not engaging their core: It’s important to engage your core throughout the entire exercise to ensure that you’re getting the most out of it. Without engaging your core, you’re not giving your body the workout it needs to tone and slim down.
  • Rolling up too fast: Rolling up too fast can make the exercise less effective and could even cause injury. Take your time and ensure that you are using correct form to really work your muscles and get a good workout.
  • Not rolling up far enough: Rolling up too short can also cause you to not get the full effect of the exercise. Make sure you are rolling up far enough so that your body is completely in the crunch position, to get the most out of this exercise.

Find More Bodyweight Exercises Here

Variations and Complementary Exercises

There are several variations, complementary, and alternative exercises that can be done to get similar results as the exercise Roll Up Crunch. These exercises target the core muscles while also activating other muscles in the body. By completing these exercises, you can increase the intensity of your workout and further strengthen the core muscles.

Reverse Crunch

Graphic image of Reverse Crunch.

The Reverse Crunch is an excellent complementary or alternative exercise to the Roll Up Crunch. This exercise works the lower abdominal muscles and helps to strengthen and define the abs. To perform a Reverse Crunch, begin by lying on your back with your hands behind your head and your knees bent and feet flat on the floor. Exhale and contract your abs as you lift your feet off the floor and bring your knees toward your chest while keeping your lower back pressed into the floor. Hold for a moment and then slowly lower your feet back to the floor. The Reverse Crunch is an effective abdominal exercise that can be performed to help tone the muscles and increase core strength.

Plank Hip Lift

Graphic image of Plank Hip Lift.

The Plank Hip Lift is a great complementary exercise to the Roll Up Crunch. It is also a great alternative exercise for those who are unable to do the Roll Up Crunch due to physical limitations. The Plank Hip Lift is a full-body exercise that focuses on engaging the core and glutes. It helps to build strength and stability in the lower body and can be performed from either a kneeling or standing position. This exercise can help improve balance and coordination, as well as increase flexibility. The Plank Hip Lift is an effective exercise for strengthening and toning the abdominal muscles and can be used as an alternative to the Roll Up Crunch for those who are unable to perform it.


Graphic image of Plank.

Plank is a great exercise to complement or replace Roll Up Crunch. Plank strengthens the core muscles and works the arms, chest, and legs, while Roll Up Crunch primarily focuses on the abdominal muscles. Plank can be done in many different variations to work different muscle groups, making it an ideal exercise for those who want to target multiple body parts in one go. Additionally, Plank is a low-impact exercise, making it ideal for those who are looking for a gentler way to strengthen their core without putting too much strain on their body.

Check Out These Top Bodyweight Exercises

Lying Straight Leg Raise

Graphic image of Lying Straight Leg Raise.

The Lying Straight Leg Raise is a great alternative or complementary exercise to the Roll Up Crunch. This exercise targets the lower abdominals and hip flexors and helps to improve core stability. To do the exercise, lie flat on your back with your legs straight and arms at your sides. Slowly raise both legs up until they are at a 90-degree angle and hold for a few seconds. Then slowly lower your legs back down to the starting position. This exercise is great for strengthening the lower abdominals and hip flexors and can be used as an alternative or complementary exercise to the Roll Up Crunch.

Lying Alternating Leg Raises

Graphic image of Lying Alternating Leg Raises.

Lying Alternating Leg Raises is a great complementary or alternative exercise to the Roll Up Crunch. It involves lying on your back and slowly raising each leg off the floor, one at a time, up towards your chest. This exercise targets the lower abdominal muscles and helps to improve core strength, balance, and flexibility. It is also a great way to add variety to your abdominal workout routine. Just be sure to keep the movement slow and controlled and focus on engaging your core muscles throughout the exercise.

Lever Lying Crunch (Machine)

Graphic image of Lever Lying Crunch (Machine).

The Lever Lying Crunch Machine is a great alternative or complementary exercise to the Roll Up Crunch. This machine is designed to work the abdominal muscles, oblique muscles, and hip flexors, and is a great way to work on stabilizing your core muscles. Unlike the Roll Up Crunch, the Lever Lying Crunch allows you to adjust the resistance to your needs and comfort level. This exercise can be done with a variety of angles and range of motions to target different muscles groups, making it a great way to mix up your ab workout routine.

Find More Abs Exercises Here

Opposing Complementary Exercises

To maximize the benefits of the Roll Up Crunch, it’s important to pair it with exercises that work opposing muscle groups. This helps build balance and strength in the body, and prevents muscle imbalances. Below are some exercises that work the opposite muscles as the Roll Up Crunch.

Bird Dog Plank

Graphic image of Bird Dog Plank.

Bird Dog Plank is an excellent complement to the Roll Up Crunch exercise because it works the opposite muscle groups. Bird Dog Plank requires you to get into a plank position on your hands and feet and then lift one arm and opposite leg off the ground at the same time. This core exercise strengthens your back, arms, and glutes while Roll Up Crunch focuses on your abdominal muscles. Together, these two exercises provide a well-rounded core workout that works both the front and back of your body.

45 Degree Twisting Hyperextension

Graphic image of 45 Degree Twisting Hyperextension.

The 45 Degree Twisting Hyperextension is an excellent complementary exercise to the Roll Up Crunch, as it targets the opposite muscle group. This exercise works the lower back and abdominals, while the Roll Up Crunch focuses on the abs and obliques. The 45 Degree Twisting Hyperextension can be done on a hyperextension bench, by lying face down with your legs on one side of the bench and your chest on the other. From here, twist your torso to one side while extending your legs in a controlled motion. This exercise helps to strengthen the lower back and core muscles, while also increasing flexibility and balance.

45 Degree One Leg Hyperextension

Graphic image of 45 Degree One Leg Hyperextension.

The 45 Degree One Leg Hyperextension is a great way to work the opposing muscles to the Roll Up Crunch. This exercise targets the glutes, hamstrings, and lower back, which are the exact opposite of the muscles worked in the Roll Up Crunch. The 45 Degree One Leg Hyperextension requires you to lie on your stomach and lift your legs up at a 45 degree angle while keeping your core engaged. This exercise helps to strengthen the muscles in your posterior chain while also improving your balance and stability. By alternating between the Roll Up Crunch and the 45 Degree One Leg Hyperextension, you can effectively target both sets of opposing muscle groups for a more complete core workout.

Take Your Abs to the Next Level with Roll Up Crunch!

If you’re looking for a challenging exercise to take your ab workout to the next level, the roll up crunch is a great option. This move targets the entire core, including your upper and lower abs, obliques, and lower back muscles. While it may be challenging at first, with regular practice you’ll be able to increase your reps and see improvements in your core strength and definition. Don’t be afraid to modify the exercise if needed, and always make sure to engage your core and use proper form to get the most out of this challenging move.

References: Wikipedia | | | Comprehensive List of Abs Bodyweight Exercises

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