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Begin by kneeling on a mat and placing a foam roller behind you (not pictured). While balancing on your knees, lift your feet and shins off the floor and turn to place the foam roller until it is place under your shins and as close to the knees as possible. Face front and lower your shins on top of the foam roller, legs together, as you place you hands directly under your shoulders. Lift your hips off the floor and engage your abs until you achieve a straight line from the shoulders to the knees.
EXHALE: Keeping your arms and shoulders still and your legs straight, use your abs to roll the foam roller toward your hands as you pike your hips as high as possible toward the ceiling. INHALE: Slowly lower the hips and roll back to the starting position to complete one rep.
Master the Kneeling Roll-ins with Foam Roller before trying this advanced exercise. Make sure your arms and shoulders do not move. Do not lean forward. As you pull the foam roller in toward you, it should roll toward your feet; this is why it's important to start with the roller as close to the knees as possible (so it has room to move as you do). Only pull the roller in as far as you can while maintaining good form and a completely stationary upper body. Keep your abs pulled in tight at all times.