Start by lying on your back with your arms over head.
Upper Body Rolling: Pretend that you have no muscles below your waist. Reach your right arm to the ceiling and raise your head off the ground, looking past your left armpit. Pull your right arm across your body and use your abs along with that pull to rotate your body onto your stomach. If you do it correctly, your legs should flop over like a ragdoll. Now lift your left arm toward the ceiling. Pull your left arm across your body and follow your left thumb with your eyes. Use your core and the pull from your arm to flop back over onto your back. Repeat in the opposite direction.
Lower Body Rolling: Pretend that you have no muscles above your hips. Bend your right knee at 90 degrees and pull it across your body. Use the pull of your right leg and your core to rotate your body onto your stomach, straightening the right leg as you roll. If you do it correctly, your arms should flop over like a ragdoll (watch your head). Now lift your left heel toward the ceiling, puling it across your body. Use your glute and the pull from your heel to flop back over onto your back, straightening again as you roll. Repeat in the opposite direction.
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