Ab Wheel Roll Out
Primary Muscle Group: Abdominals
Secondary Muscle Group: Hip Flexors
Equipment Needed: Ab Wheel
The Benefits of Ab Wheel Roll Out
The Ab Wheel Roller is one of the single best fitness tools you can use to build your abdominal core strength. Lots of people have seen them in the gym but not everyone actually knows what they are used for or how to use it! The idea behind Ab Wheel is that it forces your abs to work very, very hard as you roll forward on it to prevent your back from arching in to the extension.
Ab Wheel Roll outs are a better exercise to develop your ‘six pack’ than the traditional crunch or sit up because it makes your abdominal muscles work in the natural way they are supposed to. Doing this exercise, not only develops perfect looking abs but also strengthens your spine because of the strengthen core stability you get from it.
If you are looking for new and exciting workouts then you should take a look at our Free Workout Plans and our Premium Workout Plans for some great home and gym workout plans. We also include coaching with our Premium Workout Plans which are very affordable and accessible for everyone.
The Risks of doing Ab Wheel Roll Out
You should start doing this exercise slowly and with caution. If you core isn’t strong enough you can end up arching your back to compensate for weak abdominal muscles and this can cause lower back injuries. If you feel yourself arching your back, try doing less reps OR change to an easier exercise like a crunch to start with and then try this again after a few weeks.
So before giving Ab Wheel Roll Outs a go, here's exactly how to do them without risking pain or injury.
How To Do Ab Wheel Roll Out
1. Start by kneeling on a yoga mat and grip the ab wheel handles.
2. Tighen your glutes and abs.
3. Keeping your back straight, slowly lean forward and roll the wheel forward until your arms are overhead and your torso is nearly parallel to the floor.
4. Roll the wheel back toward your knees to return to the starting position.
For Perfect Technique
• Always keep this movement slow and controlled so you don’t pull or strain any muscles.
• Keep your knees anchored into position and don’t let them move.
• Keep your glutes and abdominal muscles tight throughout the set.
• Keep your back straight and avoid arching it.
Once you have mastered the Ab Wheel Roll Out exercise you can try alternative exercises that target the similar muscle groups such as;
How To Do Decline Reverse Crunch
1) Lie on a decline bench so that your head is at a higher position than your feet. Use both hands to securely grab the top of the bench and make sure your body does not slip down from that position.
2) Fully extend your legs and position them at a 90 degree angle so they are pointing in the air. This is your starting position.
3) While rolling your pelvis backward and raising your hips, move the legs towards the ceiling.
4) Hold this position for a few seconds before lowering your legs to the initial position.
5) Repeat for the desired number of reps.
How To Do a Bicycle Crunch
1. Lie down on your back. Bend your knees and plant your feet on the floor, hip-width apart. Place your arms behind your head, pointing your elbows outward.
2. Brace your abs. Lift your knees to 90 degrees and raise your upper body. This is your starting position.
3. Exhale and rotate your trunk, moving your right elbow and left knee toward each other. Simultaneously straighten your right leg. Pause.
4. Inhale and return to starting position.
5. Exhale. Move your left elbow to your right knee and extend your left leg. Pause.