Rolling the Sun Exercise is a little known but very advanced exercise to strengthen the core muscle groups. Because it is incorporating so much balance, all the stabilizer muscles in the ab region are firing on all 6 cylinders. This is an advanced ab workout and may require a few months to work up to.
How to do a Rolling The Sun Exercise:
Get in a normal pushup position. Place your toes on an exercise ball. Once you have your balance roll the ball toward your arms. Do this as far as you can and then roll the ball back. Your upper body will be going into the air. Repeat until you reach fatigue.
Muscle group worked:
Upper, middle, lower abs and Obliques
Target Repetitions for Muscle Growth: 6-8
Target Repetitions for Muscle Tone/Endurance: 8-12
Why it works:
The absolute key to this exercise is the fact that the stabalizer muscles are working so much. When you do an ordinary crunch you recruit not even half of all your muscle fibers to perform the movement. When you do Rollin on the Sun Exercise you recruit far more and at different angles. This is why it is such an effective body weight ab exercise.
Take your time working up to this exercise. It is extreme and causes a lot of stress on the low back.
Breath out as you roll the exercise ball toward your arms. Breath in as you roll it away from you.
Disclaimer: Talk to your primary care physician before beginning any exercise regimen.