Roll Yourself Thin

• Results can be seen in one month and you don't need any equipment but the floor.

• Perform exercises three days a week. Each of the exercises is performed for one minute. You may need to work up to a full minute by starting with 30 seconds, to avoid soreness. Gradually increase the repetitions until you reach a full minute.

• Alternate days with aerobic training.

• The rolling exercises should not be performed by anyone who has had hip- replacement therapy.

• These exercises flow easily from one to the next with minimal position change. Do them in sequence.

Roll and Reach

Penguin Roll

This is the same roll side-to-side as above, only the hands stay on the floor at hip height. The saddlebag area is targeted with this move.

Knee Rolls, Sitting

Sitting on the floor, place your hands behind your hips so you are leaning back. Bring your knees up to your chest and then roll them to one side. Bring them back up to the chest and roll to the other side. This works the lower abdominal muscles.

Knee Rolls, Lying Down

Knee Rolls, High Reach

Lie on the floor on your back, with your arms at shoulder height. Bend your knees. Roll from side to side, reaching up toward your arms with each roll, so that your legs are coming up and over.

Figure 8

This is a combination of the two previous exercises. In the same position as above, drop your knees over to your side at hip level, then raise them up to arm height and lift to the center. Repeat on the other side.

Leg Roll