The hip roll is a simple abdominal workout exercise (Personal rank of beginner – advanced (you set the stage)); it works best as part of a routine, usually including both crunches and regular sit-ups. If you are wondering why the title calls it elusive it’s because, if you try and Google the word your likely to get 10 pages of dance moves, followed by pilates.
The main aim of the hip roll is to help workout both the core muscles and the oblique muscles. In order to best utilize the hip roll you should also incorporate lower and upper abdominal workout exercises. By doing this you should find that you’ll have a six pack clearly visible and defined (assuming you’re on a low fat diet).
Two Variations of The Hip Roll
There are two variations of the hip roll, both of which will be explained. The first and predominantly the simpler of the two exercises is the bent knee version.
In order to carry out the bent knee hip roll, simply get into a sit-up position and then bend your knees together to the left of you, as far as you can and then to the right. Repeat this as required in your workout program.
Once you get use to doing this exercise, instead of having your legs in the sit-up position, feet firmly on the ground, stretch them out. By doing so you should now be shouldering the weight on your lower abdominals. Once you’re in position (you should be between 45 and 80 degrees) you then repeat the same motion as before. You will find this form of abdominal workout, both tiring and painful when done correctly.
The reason this is so elusive is due to its genius, by using gravity you work on your lower abdominals, then by having to turn your hips left and right you work your oblique muscles. However, since these muscles are largely under developed you will quickly find that just keeping your legs up is tiring you out.
Finish off the Routine
Finish off this routine with a simple set of sit-ups followed by a sit-up where you meet your right shoulder to your left knee and your left shoulder to your right. Repeat as needed.
As a resting move try the downward facing dog, it will help stretch out the muscles and make you feel more flexible.
Remember that such hard core muscle workouts should not be done within 48 hours. Your abdominals are always working so you should not be doing these exercises every day, when you start off 48 hours may seem impossible to you.
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