Plank rolls are one of the best ways to challenge your core. Because it's one of those exercises that can be performed any time you should try to make it part of your daily routine.
What's involved: Core, lower back, quads, shoulders, glutes, lateral abs, hips, abs.
Powered by: Core, lateral abs, hips.
Tip: Rotate each time to the point that you feel the muscles in your lower back stretch and can feel some tension in your hips.