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Ab Roller Exercises

Sheetal Mandora Jul 23, 2020
An inexpensive and simple device, the Ab Roller is effective and can be used to work the abdominal muscles. Read this story to find simple, yet effective exercises.
In the market, you will find different types of fitness equipment for abs such as the Ab Roller Evolution, Ab Sculptor, Ab Roller Wheel, Ab Coaster, etc. So I would suggest you to read some reviews first, and then make your final decision about which equipment to use.
And as for this story, we will be focusing on the two more popular equipment for abs, the Ab Roller Wheel and the Ab Roller with Pro Assist.

Exercises with the Ab Roller Wheel

As you may have seen, the equipment is just a small wheel with two handles to grab. While doing the abdominal exercises, you're supposed to hold the handles with both hands and support yourself on the knees.
This way, no matter which exercise you perform, you won't lose your balance. The only drawback that this wheel has it that it doesn't concentrate only on the abs, but other muscle groups as well. So if you're strictly looking for ab exercises, the wheel may not be ideal.
Exercise #1
  • Place the wheel in front of you, come down on your knees, and hold the wheel.
  • You will crouch down, bend the knees, and come down on all fours.
  • With the wheel in front of you, inhale, and while exhaling, roll it ahead.
  • Extend your arms and legs when the wheel goes ahead.
  • Hold the position for a second, and come back to starting position.
  • Repeat the exercise. Do 3 sets of 15 each.
  • You can increase the sets over time.
Exercise #2
  • For our next exercise, again keep the wheel in front, come down on all fours.
  • But this time, instead of going straight ahead, you will twist sideways.
  • Hold the wheel with both hands, inhale, and while exhaling, move ahead.
  • Once you reach halfway, twist from the waist towards your right.
  • Hold the position for a second, and come back to starting position.
  • Repeat on left side. Do 3 sets of 15 each.
  • You can increase the sets over time.

Exercises with Ab Roller with Pro Assist

Many customers have claimed that this equipment is one of the best in market. It is designed in such a way that when you're performing the workouts, you can easily rest your head and arms so that you don't strain yourself.
Exercise #1
  • Place the equipment on floor, lie on your back, and keep your arms and legs on the provided rests.
  • Bend your knees at 45º angle, and keep them hip-width apart.
  • Inhale, and while exhaling, push the equipment up with both arms.
  • You don't want to do any jerking movements while doing the workout.
  • Make sure the equipment swings back and forth smoothly.
  • Do 3 sets of 20 each. Increase the sets over time.
Exercise #2
  • For the second abdominal exercise, hold the equipment as before.
  • Bend your knees at 45º angle, and keep them hip-width apart.
  • But this time, you will lie down on your right side.
  • Inhale, and while exhaling, push the equipment up with both arms.
  • Once you finish 3 sets of 20 on right side, stop, and twist towards your left.
  • Do 3 sets of 20 on left side as well. Increase the sets over time.
These exercises can be done from the privacy of your own home, and that's a pretty advantage. But as I mentioned before, there are other exercise equipment for abs. So if you still have to purchase one, do so only after reading the reviews of those products that have the highest benefits.