This exercise begins to prepare the body for The Hundred adding the feet lifted. The foam roller adds support to the feet, but the feet are a little higher so more core control is necessary to maintain the pelvic position.
To do this exercise you will need a mat and a foam roller. Start by lying on your back with your legs long beneath you. Place the back of your ankles on the foam roller. Inhale into the back of your ribcage as you float your arms into the air above your chest and exhale as you find a deep abdominal connection, narrow the ribcage, and press the ribcage into the ground to lift your head, neck, and shoulders. Inhale into the back of your ribcage and then exhale again as you lift your head, neck, and shoulders one inch higher. Inhale into the back of your ribs one more time and then exhale as you lower your body back down to the ground. Repeat 6-8 times
Things to think about
If you have osteoporosis you should not lift your head, neck, and shoulders during this exercise. However, you can gain great insight into the deep abdominals by practicing the breath pattern and arm movements.
Reaching the legs long beneath with the support of the roller can give you a lot of insight into the low abdominals. If as you exhale and lift your head, neck, and shoulders, you find your body pulling the foam roller closer to you then you might be over using the muscles of your legs to support the lower back.
Instead try to think of reaching the foam roller away from you, imagine your legs are sending the foam roller to the Netherlands!