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The alligator roll exercise is a unique and challenging movement that offers a variety of benefits for the body and mind.
By incorporating this exercise in your workout routine, you can target multiple muscle groups, build core strength, enhance balance and coordination, and add variety to your workouts.
In this article, we will discuss how to perform the alligator roll exercise, its benefits, correct form and modifications, where to incorporate it, the muscle groups targeted and tips for beginners.
How to perform alligator roll exercise?
The gator roll exercise begins in a hollow hold position on the ground. The arms should be extended straight above the head, and the lower back should be pressed against the floor.
Without letting the arms or legs touch the ground, roll to the right ,and complete a full 360-degree rotation. Return to the starting position ,and pause briefly to ensure that you maintain a tight, engaged core.
Repeat the movement to the left, and continue rolling back and forth, only letting the mid-back and core come in contact with the ground.
Benefits of alligator roll exercise
The alligator roll exercise offers a range of benefits for the body and mind. It's a full body movement that targets the core, shoulders and hips.
By incorporating this exercise in your workout routine, you can build core strength, boost cardiovascular endurance, enhance balance and coordination, target multiple muscle groups,and add variety to your workouts.
Proper form and modifications
It's essential to maintain proper form during the alligator roll exercise to protect the lower back and prevent unnecessary strain on the neck and shoulders.
To do that, focus on keeping the core engaged, and avoid letting your arms or legs touch the ground. You can modify this exercise by placing your hands behind the head or crossing the arms over your chest for an added challenge.
Where and how to incorporate gator roll exercise?
The gator roll exercise is a versatile exercise that can be performed virtually anywhere without any equipment, making it an ideal exercise for people who prefer to exercise at home or on the go.
You can perform the gator roll exercise as a standalone exercise or incorporate it in a circuit training or HIIT (high intensity interval training) workout to increase the intensity and challenge.
Muscle groups targeted by alligator roll exercise
The alligator roll exercise is an excellent exercise for targeting the rectus abdominis, external and internal obliques, transverse abdominis, hip flexors, shoulders and back muscles.
Engaging these muscle groups can improve overall posture, stability and balance, which can help reduce risk of injuries and prevent common problems like lower back pain, hip pain, and poor posture.
Tips for beginners
If you're a beginner, start by performing the gator roll exercise at a slow and controlled pace.
Focus on maintaining proper form, and engage the core throughout the movement. As you become more comfortable with the exercise, you can increase the speed and intensity to challenge the body.
The gator roll exercise is a challenging yet versatile full body movement that engages multiple muscle groups and offers a range of benefits for the body and mind.
By incorporating this exercise in your workout routine, you can build core strength, enhance balance and coordination and add variety to your workouts.
