references & resources
ExRx.net: "Crunch"
ExRx: "Wheel Rollout"
Harvard Health Publishing: "The Real-World Benefits of Strengthening Your Core"
ACE Fitness: "Abs! Abs! Abs!"
Health.gov: “Physical Activity Guidelines for Americans, 2nd Edition”
Muscle & Fitness: Spin the Ab Wheel for a Rock Hard Core
The ab roller benefits your core strength, upper body definition and posture.
Image Credit: Isbjorn/E+/GettyImages
Image Credit: Isbjorn/E+/GettyImages
- Benefits
- Effectiveness
- Mistakes
- Instructions
The 14 Best Ab Machines for At-Home Workouts, According to Trainers
by
Amy Schlinger, NASM-CPT
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by
Rachel Grice
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by
Bojana Galic
The Best Fitness Equipment to Help You Modify Exercises for Your Needs
by
Bojana Galic
Skill Level
Advanced
Set up on all fours on a flat, hard surface. Place a cushion, mat or towel underneath your knees for support. Engage your core and tuck your pelvis underneath you to reduce the arch in your lower back. You want to maintain a solid core and neutral spine throughout the entire exercise. Grab onto the ab wheel’s handles. Your back should be rounded in the starting position, but your core should still be completely engaged. Slowly roll forward, using your core to control the movement. Your back should extend a bit as you roll so that you move into a plank position. Roll as far out as you can while still maintaining a tight core and flat back. Use your core and back muscles to roll the wheel back toward your body and return to the starting position.
Show Instructions
Skill Level
Advanced
If you can’t yet master the roll-out and roll-in with a rock-solid core and stable spine, Lindh recommends going back and working on mastering a plank first. “Once you have developed the foundational core strength there, move on to plank walkouts. You can also use a Swiss ball to mimic small variations of the rollout.” After shoring up your core with these moves, try the ab wheel again.
“Once you have developed the foundational core strength there, move on to plank walkouts. You can also use a Swiss ball to mimic small variations of the rollout.”
After shoring up your core with these moves, try the ab wheel again.
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by
Henry Halse
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by
Leoni Jesner
How to Do the Bird Dog Exercise for a Stronger Core and Pain-Free Back
by
Bojana Galic
The 8 Best Dead Bug Variations for a Strong, Healthy Core
by
Amy Schlinger, NASM-CPT
ExRx.net: "Crunch"
ExRx: "Wheel Rollout"
Harvard Health Publishing: "The Real-World Benefits of Strengthening Your Core"
ACE Fitness: "Abs! Abs! Abs!"
Health.gov: “Physical Activity Guidelines for Americans, 2nd Edition”
Muscle & Fitness: Spin the Ab Wheel for a Rock Hard Core
