Ab Roller

The ab wheel roll-out is an exercise targeting the abdominals, often with an inexpensive wheel device with a handle on either side. Many trainers and strength coaches claim it's one of, if no the best exercise for developing strength in the midsection. Beginners may have to start with a limited range of motion or just wheel planks.

Benefits

  1. Builds and strengthens the abdominals
  2. Entire core must work during this exercise
  3. Different stimulus from more traditional moves such as the crunch and reverse crunch
  4. Can be done with inexpensive equipment at home
8.9
Average

Ab Roller Images

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Ab Roller Instructions

Ab Roller muscle diagram
  1. Hold the Ab Roller with both hands and kneel on the floor.
  2. Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
  3. Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
  4. After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

Caution: This exercise is not advised for people with lower back problems or hernias.

Variations: If you are advanced you can perform the exercise moving the ab roller to the sides in a diagonal fashion as opposed to straight forward. This version places more emphasis on the obliques.

Alternative Exercises for Ab Roller

Barbell Ab Rollout - On Knees thumbnail image Barbell Ab Rollout - On Knees thumbnail image

Barbell Ab Rollout - On Knees

Muscle Targeted: Abdominals
Equipment Type: Barbell
8.9
Average
Barbell roll-out thumbnail image Barbell roll-out thumbnail image

Barbell roll-out

Muscle Targeted: Abdominals
Equipment Type: Barbell
8.9
Average