Core Exercises – Health Care

Core Exercises


Chelsea Handler loves a good core challenge—so says the comedian/actor/TV host herself, as well as her trainer Ben Bruno, who’s worked with Handler for the last three years.

“I always harass my trainer @benbrunotraining for never working my abs hard enough,” Handler recently wrote on Instagram. Bruno, who also trains Kate Upton and Victoria’s Secret Model Barbara Fialho, confirmed the claim: “Ever since I’ve trained Chelsea she’s complained that the ab work I give her isn’t hard enough,” the Los Angeles-based trainer wrote in a repost on his own Instagram.

The solution? An unnamed, tough-as-hell core move that Bruno gave Handler last week. It’s an advanced variation of a V-hold made even tougher with a single-arm overhead shoulder press.

“This works and it hurts,” wrote Handler, when sharing a video via Instagram of her demo’ing the grueling exercise.

“I may have finally shut her up with this one,” Bruno wrote when reposting the video, which you can check out via @benbrunotraining here:

The exercise primarily targets your core, but it also engages major muscles in your upper and lower half.

Specifically, the move works your pectorals, deltoids, triceps, rectus abdominis (aka, your abs, the muscles that run vertically on your abdomen), obliques, thoracic spine (the upper and mid-back), lumbar spine (lower back), hip flexors, quads, and hamstrings, Mark DiSalvo, NYC-based certified strength and conditioning specialist, tells SELF.

“It’s definitely a muscle stimulator,” Clancy says. “You’ll really feel the midsection and surrounding areas and shoulders.”

It requires a high level of core stability—which is why it's so challenging.

“This is a very advanced move,” Mike Clancy, NYC-based certified strength and conditioning specialist, tell SELF. It requires a huge amount of core stability to do.

To perform this move correctly, you have to “keep a steady torso and avoid twisting or falling backward, which is much easier said than done,” Bruno wrote.

This requires continual contraction of your frontal core muscles (mainly, your abs) as well as the muscles in your mid and lower back. You’ll also need strength and flexibility in your hamstrings and calves to be able to lift and extend your legs, and keep them extended, says DiSalvo.

Sneaky balance work is also at play.

Because your tailbone is the only body part making contact with the ground while your entire core tries to hold steady and your upper body performs a weighted movement, this exercise requires a certain level of balance and spatial awareness to master, says DiSalvo.


This balance component makes the core stabilization that much more challenging. Doing a balance-intensive move like this really ignites your core stabilizing muscles, and smaller core muscles in general, that are usually “very foreign to people,” DiSalvo says. These oft-neglected muscles become the major forces that keep your body upright during a complex balance and stability move like this.

The one-arm dumbbell presses make the move even more difficult.

“This off-balance strength training movement requires further core stabilization,” explains Clancy. By adding in the dumbbell press with just one arm at a time, “you’re creating an imbalance in your upper body and you have to really activate your core to keep yourself from tipping over.”

In other words, this is move pretty much all about that core stabilization, which makes it an incredible—and incredibly difficult—total-body exercise.

When performing this move, going slow is the key to success. You can’t rush through the overhead presses, otherwise, you’d risk losing your balance. “This can help you learn how to better control your shoulder movements, especially during the eccentric phase [i.e. when you’re lowering the weight down],” says Clancy.

Because Handler’s move is very advanced, here’s a four-step progression that can help you work up to it.Dead Bug

  • Lie faceup with your arms extended toward the ceiling.
  • Lift your legs over your hips and bend your knees so your legs are at 90-degree angles.
  • Contract your core and press your lower back into the floor. Take a deep breath in.
  • Keeping your core tight and your lower back pressed to the floor, exhale and slowly extend your left leg toward the floor while bringing your right arm overhead.
  • Slowly return your arm and leg to the starting position.
  • Repeat with your opposite arm and leg. Continue alternating movements for 30 to 60 seconds.

This basic core move works your rectus abdominis and your transverse abdominis (the deepest ab muscle that wraps around your sides and spine) as well as your hips and shoulders, says DiSalvo. Your lower back should stay pressed to the floor as you perform this move. Think about pressing your spine down every time you exhale.

Once you’re able to do this move for at least 60 seconds continuously, you’re ready for the next move.

V-up Hold

  • Sit on the ground with your legs stretched out in front of you, your butt firmly planted, and your hands resting by your sides.
  • Make sure your core is tight, your chest is elevated, your shoulders are down and back (not hunched), and your head is naturally in line with your spine.
  • From here, lift both legs off the ground, keeping them as straight as you can.
  • Lift both hands off the ground so that your tailbone is the only point of contact with the ground.
  • Lean your torso slightly backward so that your body forms a V shape.
  • Hold this position for 30 to 60 seconds.


If you feel intense tension in your spine as you reach the V position, bend your knees slightly to take the pressure off, says Clancy.

Once you’re able to easily hold this position for at least 60 seconds (preferably 90 or more), you’re ready for the next move.

V-up Hold With Twist

  • Sit on the ground with your legs stretched out in front of you, your butt firmly planted, and your hands resting by your sides.
  • Make sure your core is tight, your chest is elevated, your shoulders are down and back (not hunched), and your head is naturally in line with your spine.
  • From here, lift both legs off the ground, keeping them as straight as you can.
  • Lift both hands off the ground so that your tailbone is the only point of contact with the ground.
  • Lean your torso slightly backward so that your body forms a V shape.
  • Once you’re in this position, start slowly twisting your shoulders—a few inches to the left and then a few inches to the right. Each twist should take 3 to 5 seconds.
  • Try to keep you core and legs as still as possible as you perform the twists so that your shoulders and upper back are the only moving parts.
  • Continue twisting for 30 to 90 seconds.

Once you easily can do this for at least 90 seconds, you can try the next step—Handler’s move.

Advanced V-Hold With Overhead Shoulder Press

  • Sit on the floor next to a dumbbell, with your hips square, legs stretched out in front of you, butt firmly planted, and hands resting by your sides.
  • Make sure your core is tight, your chest is elevated, your shoulders are down and back (not hunched), and your head is naturally in line with your spine.
  • From here, lift both legs off the ground, keeping them as straight as you can. Lift both hands off the ground so that your tailbone is the only point of contact with the ground.
  • Lean your torso slightly backward so that your body forms a V shape.
  • Grab the dumbbell in your right hand, palm facing away from you. Curl your bicep up and bend your elbow to bring the dumbbell to shoulder height, while maintaining good posture and balance. Extend your left arm straight up and out to the side. This is the starting position.
  • Press the dumbbell straight up toward the ceiling for one count, and bring it back down for two to four counts. This is 1 rep.
  • Do 3 to 10 reps on each side and then switch arms for another 3 to 10 reps.


Some people, like Handler, may be able to fully extend their legs in the V position. That’s great—but it’s totally OK if you’re not at that level. As Bruno writes, “You’ll want to start with bent knees, a more upright torso, and the feet hovering just off the floor. As you improve, you can straighten the legs, raise the feet, and lean back like Chelsea is doing here.”

If your shoulders feel pinched and/or you can’t extend your elbow all the way as you attempt the presses, your shoulders are likely internally rotated too far forward (aka hunched), says DiSalvo. “Lots of people have internally rotated shoulders and you may not be able to fix this on the spot.” If that’s the case, put the weight down and reset your positioning.

When readjusting yourself, “you want to visualize your sternum coming forward and your shoulders dropping slightly," says DiSalvo. Think about keeping your core tight and lower back flat, and try not to throw your belly forward, he adds.

Doing the moves in this progression will help strengthen and stabilize your core, while also working many major muscles in your upper and lower half. Just know: Handler's move is seriously advanced, so for most of us, it will take some time and dedication to nail.

Celebrity trainer Kira Stokes loves making fitness more fun. The New York City–based certified trainer, fitness instructor, and creator of the Stoked Method whose clients include Fuller House actor Candace Cameron Bure, frequently shares exercises on social media that somehow look as enjoyable as they do difficult—like beachside jumping rope, a partner ballet-esque cardio circuit, and pull-ups on an NYC crosswalk sign.

On Wednesday, Stokes shared via Instagram yet another example of exercise meets entertainment: a move she created that she calls Chicago inspired plank walks (as in the musical), thanks to a slow, sultry twisting of the legs.

“I’m constantly creating and trying to find new options for planks,” Stokes tells SELF about the inspiration behind this challenging movement. “They are an important exercise, and holding a solid basic plank is challenging in and of itself, but people can get bored…it’s fun to find ways to spice it up.”

You can check out the video here:

This move provides all of the core-strengthening benefits of a basic plank—and then some.

A plank is a great exercise because it targets both the rectus abdominis (what you think of when you think abs) and the transverse abdominis (the deepest ab muscle that wraps around your sides and spine), explains Stokes. When most people think about their core, they just picture the abs, but “what’s equally important is your transverse abdominis,” says Stokes.

It plays a key role in stabilizing your body. “The transverse abdominis is an intrinsic core stabilizer, which means it helps stabilize your core and spine to help your body function correctly,” Cori Lefkowith, Orange County–based personal trainer and founder of Redefining Strength, previously told SELF.

These Chicago-inspired plank walks target the rectus and transverse abdominis, as well as the internal and external obliques (the muscles on the sides of your stomach), which are not typically engaged during a standard plank, Stokes says. Your obliques help you bend to one side and perform any type of twisting motion, and they are another important part of building a strong and stable core. Basically, for this massive muscle group to do its job, it needs to rely on the strength from each part—that's why it’s important to target various muscles within the core, and not just the abs.


“It’s good to keep your core guessing,” adds Stokes. These Chicago-style plank walks certainly do that.

It also works a few big muscles beyond your core.

This plank variation also works your lats (the broadest muscle on your back), shoulders, and triceps, as well as your gluteus medius (the smaller hip abductor muscle on the outer side of your butt that supports the hip and rotational movement of the thigh), and your hip adductor muscles (inner thighs). In other words, it’s a great total-body move.

The slow, twisting rotations make it so you target different muscles at different times. When you bring your knee to the same-side elbow, you’ll tap into your glute medius as well as your internal and external obliques. As you glide your knee across your body to the opposite elbow, you’ll target the inner thigh and internal obliques. And as you put your foot back down on the ground, you’ll contract your lower obliques and lower transverse abdominis as well as your inner thigh.

Here’s how to do the move:

  • Start in a high plank with your feet slightly wider than hip-width apart, wrists directly under your shoulders, and your core, glutes, and quads engaged.
  • Lift your right leg, bend your knee, and bring it toward your right elbow. Pause here for two seconds.
  • Keeping your right knee bent and lifted, rotate your knee and hips and swivel your left foot as you bring your right knee to your left elbow. Pause here for two seconds.
  • Straighten your right leg and place your right foot on the floor to the left of your left foot. Your legs will be crossed. Pause here for two seconds.
  • Repeat this series with your left leg, bringing it first to your left elbow and then to your right elbow before crossing it over your right leg and lowering it to the floor.
  • Continue for 60 seconds. Work up to three sets of 60 seconds.

As you bring your knee to the opposite elbow, be sure to pivot the foot that’s still on the floor about 45 degrees in the direction of the opposite elbow. This will prevent you from overtorquing your lower back, says Stokes.

Also, as you perform the twists, hug your knee into your chest as tightly as possible. In doing this, you’ll likely feel slight tension in your hip flexor. Don’t be concerned, says Stokes—this is natural. You should also be continually pressing up through your palms and shoulder blades, as this will increase the engagement in your lats and lower abdomen.

When doing this move, remember: “Pace is a part of form,” Stokes says. This exercise is meant to be performed slowly—even slower than she demos in the video, she says. Stokes recommends a two-second pause at the top of each separate motion to hone in on the muscles that are working. “When you’re going through your flow, if you can slow it down and take a moment at each point of contraction, you will allow your muscles time to understand how they are supposed to be reacting,” Stokes says.

And lastly, before attempting this variation—or any plank variation, for that matter—make sure you’ve mastered a basic plank, Stokes says. That means drawing your belly button toward your spine, lifting your hips, tucking your pelvis (to make sure your lower back is not arched), and squeezing your glutes. When you can comfortably hold a regular plank for at least 60 seconds, try adding a dramatic flourish with these super challenging (and super fun) Chicago-style plank walks.

Shay Mitchell isn’t shy about her workouts. The actor-slash-model regularly posts Instagram Stories that candidly chronicle her training. From assisted pull-ups to burpees, battle ropes, lunges, and mountain climbers (plus many more), it’s clear that Mitchell relies on a variety of moves to stay strong.

Now, thanks to new Instagram Story series that Mitchell posted on Monday, we can add another exercise to that impressive—and impressively long—list: banded plank hand walks.

Here’s a look at the move:

And from another angle:

This advanced plank variation is a total-body strengthening move with extra emphasis on your upper half.

“This is a full-body move, but the main focus is very much the deltoids [shoulders] and core,” Mark DiSalvo, NYC-based certified strength and conditioning specialist, tells SELF.

Within the core, these planks work the rectus abdominis (what you think of when you think “abs”) and obliques (muscles on the sides of your stomach), as well as your latissimus dorsi (or lats, the wide muscles of your upper back), triceps, pectoralis major (a thin, fan-shaped muscle in the chest), pectoralis minor (a thin, triangular muscle in the upper chest), and the stabilizing muscles in your hips, DiSalvo adds.


With each hand walk, “you’re abducting (or opening) your shoulder,” says DiSalvo, and the deltoids are the prime movers that drive this abduction.

In addition to intense shoulder strengthening, this move can also help stabilize your shoulders as it focuses on proper positioning of the joint, says DiSalvo. “There’s also a little bit of a coordination component, too, because you have to maintain a plank, and at the same time, do resisted abduction with your arm,” he adds.

The resistance band increases the strengthening benefits for your shoulders.

If you take a careful look at the screenshots, you’ll see Mitchell has a thin resistance band looped around her wrists as she performs these walks. This added element ups the challenge of this move, particularly for the shoulders and core.

“Adding a band on top of this move provides an extra progression through added resistance,” James Brewer, NYC-based certified personal trainer and certified Spin and TRX instructor, tells SELF.

Anytime you add a band, you’re using a training method referred to as "accommodating resistance," explains DiSalvo. What that essentially means is that the further you move the banded section of your body from the starting position, the more resistance you will feel. In this specific exercise, as you move your banded hands out and away from your body, you’re challenging your ability to maintain quality shoulder torque and tension in your core.

The band will also help “fire up your deltoids,” says DiSalvo, which makes it easier for you to focus on engaging this specific muscle that should be the main driver in this exercise.

It’s also an anti-rotation movement for your lower half.

With each arm movement, you are removing one of your four points of contact with the ground, explains DiSalvo. That means you have to stabilize yourself on just three points of contact-—a more difficult feat—until your arm lands on the ground again.

During these moments of reduced stability, you need to create and maintain tension in your core, glutes, and legs in order to keep your lower half fixed in place, explains DiSalvo. This component makes the movement an “anti-rotation” exercise, a class of movements that involve contracting your core and holding it completely still while keeping the rest of your body within just one singular plane, or direction, of motion.

“Anti-rotation movements are very good for anyone who wants to generate more power from their core and also perfect their form,” Andrew Schuth, certified personal trainer with Los Angeles–based studio Burn 60, previously told SELF. The anti-rotation element in these banded hand plank walks will help you do just that.

Here’s how to do the move:

  • Grab a light- to medium-strength resistance band and loop it around your wrists.
  • Get on all fours and press up into high plank with your feet slightly wider than hip-width apart, arms extended, hands flat on the floor, wrists directly under your shoulders, and your core, glutes, and quads engaged.
  • Pay extra attention to your hand and elbow positioning here, says DiSalvo. You want to turn your thumbs toward each other and apply pressure evenly through your hands. Point your elbows directly behind you, with your elbow creases pointing directly forward. With these cues in mind, you should feel your shoulders engage. This is the starting position.
  • Keeping your core, hips, and lower half as still as possible, lift your right hand off the ground and move it to the right about 6 inches. Place it on the ground and pause for a moment.
  • Lift your right hand off the ground again and move it back to the starting position. This is 1 rep.
  • Repeat with the left arm. This is 2 reps.
  • Do 20 reps, alternating sides.


It's important to make sure that you are externally rotating your shoulders, says DiSalvo, which you can do by following the hand and elbow cues described above. By doing so, you will recruit your lats and create the needed torque through your shoulders to do this move correctly. You’ll also avoid over-stressing your shoulders, elbows, and wrists.

If you feel your hips raising up as you move your arms, slow your pace and think about bracing your core to stabilize your lower half, says Brewer. If you cannot keep your hips relatively still while moving your arms, regress to a standard plank to build up the needed core strength to master this more advanced variation. Also: Go easy on the pace. “Take your time to suck in your abs, press your belly button straight down, and perform these move with slow control,” says Brewer.

On that note, keep in mind the goal of this exercise is endurance, adds DiSalvo. “It’s not about how big of a band you can use, but rather about creating a nice burn in your shoulders by using a light- to moderate-weight resistance band over the course of many reps.” Because it takes a while to warm up your shoulders, start with a light resistance band, he adds, and switch to a medium-strength resistance band about halfway through. That said, if you can easily do 20 consecutive reps on each side with perfect form, you can increase the difficulty of this move by using a stronger resistance band.

This exercise would be especially great if tacked onto a calisthenics-focused workout, says DiSalvo, because that type of workout typically doesn’t hit the shoulders directly.

You can also do this move as part of longer plank series, says Brewer. Grab a second resistance band and loop it around your ankles. Do 30 seconds of banded plank hand walks to your right side, then 30 seconds of plank jacks (keeping your upper body completely still as you work your glutes and legs), then 30 seconds of banded plank hand walks to your left side, then another 30 seconds of plank jacks, for an all-around, efficient, total-body circuit.

When it comes to building core strength, it can pay to get low. Just ask Jasmine Tookes, Victoria's Secret model and known fitness buff. Tookes posted an Instagram video earlier this week from her workout at NYC-based gym Dogpound of her demoing a core-centric move that's all about slow, steady, and controlled lowering of the torso.

You can check out the move, via @joja (the joint Instagram account helmed by Tookes and fellow VS model slash fitness lover Josephine Skriver), here:

"This move is known as fallouts," Kirk Myers, CEO/founder of Dogpound and Tookes's trainer at the gym, tells SELF. "But I mostly just call it mopping the floor." Meyers also shared the move on his Instagram account, @kirkmyersfitness.

The move is “mostly core” focused, says Myers, though it also works your upper body, including your triceps and latissimus dorsi (the lats), the broadest muscles on each side of your back. Because of the difficulty of the move, it can also elevate your heart rate and provide sneaky cardio, he adds. On top of that, “it’s fun,” he says, and a good way to spice up your regular core circuit.

Though the move may look easy, especially when performed correctly like Tookes demos, it’s not. “This is more advanced,” says Myers. “It’s not necessarily a beginner move. You have to already have some core strength [to do this correctly].” Just like you would in a traditional plank, “you want to make sure you keep your core super tight and keep your back flat,” says Myers. This will protect your lower back as you complete the lowering slides.

Here’s how to do the move:

There are several tools you can use to perform this move. You can opt for the sliderboard and towel (like Tookes uses), or simply use an ab wheel. You could also do this on the floor with a slider, or a paper towel. Once you have your tool(s) of choice, grab an exercise mat and you’re ready to go.

  • Get on all fours and place your knees on the mat and your tool(s) out in front of you, off the mat.
  • Place your hands on the towel or sliders, or grip the ab wheel.
  • Brace your core to create a flat back. This is the starting position.
  • Keeping your core tight and engaged, slowly slide your hands forward as far as you can while maintaining a flat lower back.
  • Once you’ve lowered yourself to your limit, slowly slide your arms back in toward your body to lift yourself back up to the starting position, continuing to engage your core throughout.
  • This is 1 rep. Do 8 to 10 reps.


Though you ideally want to lower yourself far down enough that your face is within an inch of touching the board or the ground, says Myers, that much distance isn’t recommended for beginners. “You don’t want to extend too far and potentially hurt your lower back,” he says. Instead, try lowering about six inches at first, and progress from there. It can be helpful to mark a target distance ahead of time (you could use a yoga block or your trainer’s hand, suggest Myers) so you know exactly how far to extend your arms.

On the other hand, if you can easily do 20 reps as outlined above, increase the difficulty by grabbing two towels or sliders and placing one hand on each. From here, roll out with just one arm at a time. You can also amp up the difficulty by doing this move—either the double-arm or single-arm version—on your toes. In case you're curious, here’s an extreme progression of this move, as demoed with an ab wheel by actress, singer, and Dogpound client Cynthia Erivo.

No matter what iteration you attempt, stay vigilant about your form. “If you don’t do this correctly [e.g. if your core isn’t braced and your back isn’t flat], you can really hurt your lower back,” says Myers. Also, keep you movements “nice and controlled,” he adds. Myers recommends lowering for four counts and lifting for three.

Ashley Graham is a longtime fitness buff who isn’t afraid of complex and challenging exercises. BOSU curtsy squats, banded hip bridges, and double-banded sumo deadlifts are just a few of the many tough workout moves the model has shared with us over the years.

Now, thanks to a recent Insta share, there’s another move we can add to that very long, very impressive list: the tuck-n-roll, an on-the-floor, core-centric exercise that requires serious abdominal strength.

On Wednesday, Graham posted an Instagram Story series documenting part of her workout with celebrity trainer Kira Stokes, New York–based fitness instructor and creator of the Kira Stokes Fit app, and the tuck-n-roll seemed to be, hands-down, the most difficult of the day.

Here’s a glimpse at Graham attempting it:

To see the move in action, check out this video Stokes shared via @kirastokesfit in May 2018 (just disregard the squat and push-up portion):

In case you’re wondering just how difficult the tuck-n-roll is, Graham captioned one of her Insta Stories with “THIS IS SO HARD!!!!!!!” and Stokes, in her own video of the move, wrote “[the move] may look innocent but HOLY ABS.”

Why it works

As Stokes mentions, the tuck-n-roll demands serious core strength. “It makes you feel like a kid,” Stokes tells SELF of the tuck-n-roll, which she also refers to as the roly poly. “It’s one of those moves you feel is ridiculous as you are doing it.” Performing it correctly is definitely not child’s play, she adds.


The move involves placing a mini stability ball (also sometimes called a Pilates ball) on your thighs and then compressing yourself around it as you rock back and forth. To do it correctly, you need to keep your elbows and quads firmly connected to the ball as you rock and use the strength of your abs—and your abs alone, no outside momentum—to drive that movement. “When you tell people to take momentum out of it, it becomes a totally different beast,” says Stokes.

This movement pattern will likely feel odd at first. You may feel “like you don’t have control of your body,” says Stokes, particularly at the bottom of the move, when you're on your back. The natural tendency in this position will be to flail your arms and kick your heels to power your body back up, says Stokes, but the goal is to fight that and keep your body compressed as tightly around the ball as possible. Then, at the top of the movement, you'll attempt three micro rocks back and forth, which is sneakily the most difficult part of the exercise, says Stokes. Throughout the move, you'll continually engage your abs with no break. This time under tension makes the move a great core challenge, says Stokes.

Though the move is pretty low-risk, she adds that because it does involve a rounded back, if you have a history of any back pain or injury, check with your doctor or physical therapist before attempting it.

Here’s how to do the tuck-n-roll:

You’ll need a soft, lightweight, medium-sized ball. Stokes recommends starting with a 4-pound (or lighter) leather medicine ball or a rubber ball like Graham uses.

  • Sit on the floor with your knees bent, feet flat, hip-distance apart. Place the ball on top of your thighs.
  • Tilt back slightly onto your tailbone so that you feel your core engage.
  • Clasp your hands together in front of your face and press your elbows (and forearms, if the ball is large enough) into the ball. Lift your feet and drive your quads into the ball.
  • If you can, drop your heels towards your butt.
  • Driving your elbows and quads into the ball as hard as you can, tilt farther back until your entire body rocks backward and you roll onto your back and shoulder blades. Then rock back up.
  • Balance on your tailbone and rock forward and back 1 to 2 inches, focusing on moving from your abs. Perform three of these micro rocks.
  • That's 1 rep. Try for 8 to 10 reps.

Remember, these are harder than they look, so it may take some time to work up to even eight reps, and that's totally fine. After however many reps you can eke out, flip over and hold a forearm plank for 30 to 45 seconds. Then do two more sets of tuck-n-rolls with a plank after each, suggests Stokes. After having your body in such a contracted position with the tuck-n-rolls, the elongated position of the plank will likely feel nice on your back, she says. It will also add some extra core work by engaging your transverse abdominis (the deep core muscle that wraps around your spine and sides).

Though dropping your heels toward your butt is “not imperative,” says Stokes, it can be a helpful cue so that you don’t kick your heels as you rock up. Doing so would incorrectly engage your legs, not your abs. Try to keep your heels as close to your butt as possible throughout, and continuously press your elbows into the ball as if you are trying to pop it, says Stokes.

To make the move easier, try using a bigger ball, suggests Stokes. Also, “be patient,” she adds, as there is a learning curve with this move. On your first set, you may feel like you are “all over the place,” and for most people, "there will be a moment where you do lose connection [with your elbow and/or quads to the ball] when you try to roll back up,” she says. But with focus, you’ll likely see improvement on the second and third sets.