3-Part Rolldown

The 3-part rolldown is a slow and controlled movement for core strength. It is similar to a crunch, but emphasizes the lowering movement.


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    Sit on the floor with your knees bent and hands behind your head. Hook your feet underneath a bench or couch.
  2. 3-Part Rolldown
    Do a Situp so that your abdomen is near your thighs. Slowly roll back in three parts. First, place your lower back on the ground. Then, place your mid-back on the ground. Finally, place your upper back on the ground.

Trainer’s Tips

  • Avoid rounding your upper back. Keep your chest up and shoulders back.
  • Don't sway from side to side. Focus on controlling the movement.
  • Don't forget to keep your abs contracted as you lower your body. Stay tight.