Strength · Recomp guide

Ab Roller

The ab roller is an intermediate strength exercise for your abs, using other.

Main muscles
Abs
Also works
Shoulders
Equipment
Other
Level
Intermediate
Ab Roller, starting position
Start
Ab Roller, end position
Finish

Setup

Kneel on a mat holding the ab wheel under your shoulders, arms straight.

How to do it

  1. Brace your core and tuck your hips slightly.
  2. Roll the wheel forward slowly as far as you can control.
  3. Pull it back to the start using your abs.

Coaching cues

  • Ribs down, back flat.
  • Only go as far as you can come back.

Common mistakes

  • Letting your lower back sag.
  • Rolling out too far too soon.

Safety

Start with short rollouts or against a wall; the lower back takes the strain if your core gives out.

Alternatives to the ab roller

Russian Twist Body weight Crunches Body weight Plate Twist Other Reverse Crunch Body weight Standing Cable Wood Chop Cable Suspended Fallout Other