Use an Ab Roller

The ab wheel roller is a simple but high-impact exercise tool. An ab roll routine will strengthen your abdominal muscles and gradually improve flexibility. You'll need to work hard for your core stability, but you can be confident that the ab roller delivers real results. All you need is a flat, unobstructed surface to get started.

Steps

Performing an Ab Roll

1. Stand upright with the ab roller at your feet. Make sure that there is a length of smooth, unobstructed floor space before you that is at least equal to your height. There are several ways to use an ab roller – but starting on your feet is generally considered the "right way."
   • For a slightly easier, lower-impact roll, start on the floor on your hands and knees. Place a pillow or folded up blanket under your knees for comfort. Grip the ab roller with both hands, and prepare to roll. This can be a good beginner's move – but you'll need to learn to start on your feet for a full-impact workout.
2. Bend over to grasp the ab roller. Keep your knees straight, and bend at the waist as though you are touching your toes. Firmly grip the bars on either side of the ab roller wheel. Point the wheel straight in front of you so that you'll be sure to roll forward.
3. Roll forward and contract your abs. Hold the bars on either side of the wheel, and let the ab roller carry your torso forward. Keep your toes planted firmly so that you don't lose control. Roll your hands, arms, and torso forward until your full body is extended parallel to the ground: rigid from ab roller to toes. Keep your abs tight.
   • If you began with your knees on the the ground, let them come off of the floor as you roll forward. The difference here is that you are lifting yourself up into the fully-extended position rather than "rolling down." Flatten yourself out from your kneel so that your body is perfectly parallel to the floor.
   • Hold your form tight. Keep your body straight from head to toe, and try not to let your knees or bottom sag toward the ground. Do not let your back arch. Keep your head down, facing forward.
4. Hold the position for 2 to 3 seconds. The longer you hold the fully-stretched or "rolled out" pose, the more intensively you will target your abs. Begin with several sets of 10-15 short reps.
5. Return to the starting position. After a few seconds, use your core muscles to roll the ab roller back toward your feet. Slowly pull yourself up to your feet, keeping the same careful pace the whole time. As you "roll in," perform the mirror opposite of the "roll out" move that you used to stretch yourself out. Once you're back on your feet, you have completed one "rep" of a standard ab roller workout.
   • Make sure that you are using your abs to pull yourself back. You may also use your arms, your shoulders, and your lats. Try not to use your hips.

Honing Your Technique

1. Be aware of your form. Keep your arms, legs, and back straight. Focus your attention on your abdominal muscles. The harder you flex your abs here, the stronger they will become.
   • Do not let your knees or your bottom sag toward the ground at any point. Imagine that there is a long, flat plank on your back, from your head to your toes. Try to conform your body position as truly as possible to this imaginary level.
2. Roll slowly. Unfold and contract your body gradually and carefully as you move through the exercise. Keep your arms even and straight so that the wheel doesn't spin out of control. Try to maintain the same slow, measured speed throughout the entirety of each rep. You'll get a better workout if you take it slowly.
3. Try rolling into a wall. This technique may help you maintain a measured workout pace. To start, stand three feet away from a wall. Then, perform the ab roll as normal until your ab roller makes contact with the wall. This is your "touch point" – your signal that you have gone far enough on this rep. Roll back up to your feet for the next rep.
   • It is especially important to roll slowly if you're going to be rolling toward a wall. Use this as a focusing point, to be more aware of the cadence of your roll.

Building a Routine

1. Begin with three sets of 12-15 repetitions. Build the ab roller into your weekly routine. For a basic regimen, aim to do three sets on three days of each week for five weeks. If you want faster results, then you'll need to work yourself even harder. Increase the number of sets and the frequency of the workout to quicken the way to your abdominal dreams.
   • Stick to the sweet spot of 12-15 reps per set. Some exercise gurus advocate that you go as low as 8-12 reps per set, while others suggest as many as 20 reps without breaking. Ultimately: do the amount of reps that is comfortable for you.
2. Start on your knees, if necessary. The ab roller is a high-intensity workout tool, and you risk injuring yourself with sloppy or otherwise improper form. If you have trouble performing the full "rollout"—standing to full extension—practice beginning on your knees until you build up a bit more core strength. Switch to the full standing start once you can do 12-15 reps from your knees.
3. Hold for longer for a more challenging workout. The standard rep calls for you to hold the fully-extended, "rolled-out" pose for 2-3 seconds before you roll back to your starting position. Experiment with holding the pose for longer – almost like the plank pose. Keep your arms, your back, and your legs straight. Hold the extended position for as long as you can before returning to your feet.

Tips

• Use the ab roller on a flat, level surface. Make sure that the wheel will not have trouble rolling.
• An ab roller can help increase strength and flexibility in your core muscles.

Warnings

• Be cautious and controlled in your motion. If you roll too far or too haphazardly, then you might hurt yourself!

Sources and Citations

• Videos provided by Gavin Townsend

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