Ab Roller


Muscles used

ab roller

The ab roller is an advanced yet killer ab workout.  If you’ve got the core strength, you must add this exercise to your ab routine.

For everyone else, try the stability ball roll out, explained below…

How to use the ab roller

Start with your knees on the floor (use a mat underneath for comfort) with both hands firmly gripping the handles of the ab roller. 

Slowly roll forwards keeping your torso straight and allowing it to come almost parallel with the floor. 

Keep your core tight throughout the movement, no arm bending and no back sagging! 

Bring the roller with your body back to start position and go for reps.

Note!  This takes some core strength.  If you’re not yet confident using an ab roller, use a stability ball to ab roll out.  Simply place your hands together and your elbows on the top of the stability ball.  Roll the ball out on your elbows as far as you can go, come back to start position and go for reps.

Ab roller: Common mistakes to avoid

Avoid falling forward too quickly, you should roll out and back in one smooth controlled movement.

Sloppy form is never recommended.  If you are using the ab roller with incorrect form, you may poorly engage the intended muscle groups.  This will, without a doubt, impact negatively on your outcomes.

As always, you should keep the muscle you intend to work in mind when you are performing the exercise, this is the ideal way to ensure best results.

Reps and sets

As with all exercises, the ab roller should be worked into your overall bigger picture.  How many reps and sets you perform with each exercise depends entirely on where you are physically and your desired outcomes.

Beginners should keep it simple; 3-4 plank holds for as long as possible is an ideal starting point.  Don’t overcomplicate things early on, worry about laying a solid foundation and the rest will come with experience.

More advanced lifters should consider their current strength and goals.

Beyond the ab roller...

Before you go, check out more abs & core exercises below and of course, be sure to track your lifts.

More abs & core exercises coming soon...

Just so you know, this list of abs & core exercises is a work in progress and is by no means extensive.  We will continue to grow this entire database for you over time, so be sure to check back for updates.  Alternatively, you can join our mailing list below and you’ll be the first to know about all new content we produce.


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