The rolling pin is a combination of a hollow hold, side plank and superman hold… with some added skill.
Lie on the floor on your back and crunch into a hollow hold with the arms and legs up. Without rocking or using momentum, roll to the side, arching to the side away from the floor as you do, then continue to roll to your stomach, arching the back, and continue a controlled roll without allowing anything but the center of your body to touch the floor as you move.
Rolling pin trains isometric trunk strength like front, side and back planks but with the added need to continually adjust and react to changing positions.
Rolling pins can be done with other trunk and accessory work at the end of a training session. 3-5 sets of 5-10 reps in either direction, or prescribed time or work-rest intervals can be done.