How to Roll on the Ground

Performing a roll on the ground is one of the first moves taught in gymnastics. Called a forward roll, this skill helps you master the basic forward motion utilized in more advanced tumbling moves such as forward pikes and flips. But even non-gymnasts can benefit from forward rolls. They are a challenging exercise that helps strengthen and build up the muscles in the arms, legs and abdominals while improving body and muscle awareness. As always, consult your doctor before attempting any new sport, especially if you have a prior injury or medical condition.

Instructions

    • 1

      Squat with your knees together and your hands flat on the floor in front of you, fingers slightly staggered and facing forward.

    • 2

      Tuck your chin into your chest.

    • 3

      Roll forward onto the back of your shoulder area. Imagine that your head is the center of a wheel and you are rolling your body around it.

    • 4

      Push off with your legs and feet so that your body rolls completely over. Be sure to keep your head tucked in.

    • 5

      Return to the squat position on the balls of your feet as you come out of the roll. Reach out with your arms to help maintain balance and stand up.