Slider Ab Rollout

Abs, Lats, ShouldersBodyweight

Kneeling core exercise that targets the abs, lats, and shoulders. Builds trunk stability by training your core to resist lower back arching as you reach forward.

How to do it

1Kneel on the floor and place your hands on sliders or a towel in front of you.

2Brace your core and squeeze your glutes, keeping a neutral spine.

3Slowly slide your hands forward, lowering your body without letting your lower back arch.

4Reach out as far as you can while maintaining complete control over your pelvis and spine.

5Pull through your abs and arms to slide back to the starting position.

Common mistakes

Arching your lower back as you reach forward, overloading the lumbar spine.

Pulling back with your hips instead of contracting your abs, taking work off the core.

Rolling out too far without control, risking shoulder strain or collapse.

Breathing

Inhale as you prepare and slide forward. Exhale as you pull your torso back to the top.

Make it harder or easier

To regress, shorten your forward sliding distance.

To progress, extend your range of motion or add a pause at full extension.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.