Ab Roller vs Cable Judo Flip

Hold the Ab Roller with both hands and kneel on the floor.

Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.

Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.

After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

Connect a rope attachment to a tower, and move the cable to the lowest pulley position. Stand with your side to the cable with a wide stance, and grab the rope with both hands.

Twist your body away from the pulley as you bring the rope over your shoulder like you're performing a judo flip.

Shift your weight between your feet as you twist and crunch forward, pulling the cable downward.

Return to the starting position and repeat until failure.

Then, reposition and repeat the same series of movements on the opposite side.