You must change your program continuously if you want to attain maximal benefit from your abdominal routine. The ab roller is an exercise accessory that helps to tone most of your body in a single motion. This double-handed wheel could be your fast track to a better, leaner core.
Step 1
Kneel down with your hands and knees on the floor. Place a pillow or other soft object under your knees to cushion the knee caps. Hold the ab roller with both hands.
Step 2
Let the ab roller roll forward as your torso approaches and hovers just above the ground. Keep your abdominals tight and count to two.
Step 3
Pull the roller back to its starting position. Use your abdominal muscles and upper body to pull back, rather than hinging from the hips. Your gluteals should never come close to touching your ankles.
Step 4
Repeat 20 times. Use the ab roller in sets of 20 or until muscle failure, which is identified as the point at which the muscle becomes sore and burns.
Tips and Warnings
- Before progressing to the ab roller, you must first be able to do a proper plank. This is a core exercise in which you get into a push-up starting position and hold that position for 30 seconds to 1 minute at a time. Practice with planks until you feel comfortable then move on to the roller.
- You must have optimal control over your core before attempting this exercise. Using the ab roller with a weak core can result in strain in the low back, resulting in injury.
Things You'll Need
- Ab roller
- Small pillow
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