Roll Ball Iliacus - Abdominal Region

Muscles worked

Setup

1. Lie face down on the floor, supporting your upper body on your forearms in a modified plank position.
2. Place a small-to-medium medicine ball just inside your hip bone (ASIS) on one side of your lower abdomen.
3. Extend the opposite leg straight back and bend the knee of the side being worked outward at a 90-degree angle (half-frog position).

How to do it

1. Slowly shift your body weight onto the ball, applying firm but tolerable pressure to the iliacus and lower abdominal region.
2. Breathe deeply and exhale as you slowly roll your body in small circles or side-to-side over the ball to find trigger points.
3. Maintain a slow, controlled tempo, spending 30-60 seconds on one side before switching to the other side.

Form checklist

• Keep your core lightly engaged to prevent your lower back from arching excessively.
• Avoid rolling directly over the hip bone or the floating ribs.
• Maintain deep, diaphragmatic breathing to help the muscles relax into the ball.
• Keep your neck neutral and your shoulders pulled away from your ears.

Pro tips

• For an active release, slowly flex and extend the knee of the leg on the side being rolled to change the tension in the hip flexor.
• Focus on 'melting' into the ball during the exhale rather than tensing up against the pressure.

Make it harder

• Use a smaller, firmer ball (like a lacrosse ball) to increase the localized pressure on the deep tissue.
• Lift the foot of the working leg slightly off the floor to drive more body weight into the medicine ball.

Frequently asked

What muscles does the roll ball iliacus - abdominal region work?

The roll ball iliacus - abdominal region primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the roll ball iliacus - abdominal region?

The roll ball iliacus - abdominal region uses medicine ball.

Is the roll ball iliacus - abdominal region good for beginners?

The roll ball iliacus - abdominal region is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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