Typically, ab wheels will be much smaller and lower to the ground compared to the above two progressions, so they’ll be the toughest progression. Once you're back, you have completed one "rep" of a standard ab roller workout. | The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. Roll the wheel back toward your feet as you bend your hips to return to the starting position. The ab rollout can be a useful way to strengthen the core and add variety into your current program. Keep your core tight, so your hips don’t drop. Strength-training exercises such as the ab wheel rollout don’t burn calories at close to the same rate as aerobic exercise, but this exercise can still play a key role in helping you burn calories. Just like sit-ups, work up to a number of … Minimizing Your Back Pain. Check out the video below from Eric Cressey that demonstrates an exercise ball rollout. Slowly reverse the movement by bending your elbows to roll the ball back to the starting position. Strengthening your core with the ab roller, even if you don't end up with a six pack of abs, is beneficial in a number of ways. The stability ball ab rollout targets the muscles of your core—specifically the rectus abdominis, obliques, and erector spinae (lower back). Make sure you drink water regularly and have green leafy vegetables in almost every meal. He says the abs aren't meant to flex the torso, or bring the shoulders to the hips like during a Crunch or Sit-Up. Targets: Core muscles including the rectus abdominis, obliques, and erector spinae (lower back). These same muscles work the hardest to help you reverse the move. Early Specialization vs. Learn why the Ab Rollout is one of the best exercises to strengthen your core. As you "roll in," perform the mirror opposite of the "roll out" move that you used to stretch yourself out. For example, place your feet or legs closer together or raise your knees off the ground. Being the central link between your lower body and upper body, your core muscles play a significant role in helping stabilize your pelvis and spine. Ab Wheel Rollouts provide a better ab workout than traditional flexion exercises, creating stronger and more defined abs—if improving your looks is a goal. During the contraction (pulling ball back to body) phase of the movement, the stability ball ab rollout also works the shoulders and upper back muscles. Building strong muscles can also have positive effects on your self-esteem. Claims, assertions, opinions, and quotes have been sourced exclusively by the author. This will create instability, which forces you to engage your core even more than with a larger ball. The ab rollout is an exercise designed to target the core muscles including the rectus abdominis, obliques, and erector spinae (lower back). An excellent way to make this move more difficult is to use a smaller ball. If you can hold a weighted plank with (10-25 lbs) for a minute, then there’s a good chance you can experiment with ab rollouts safely. It supports bigger compound movements, it can promote one’s overall athleticism, and it helps the maintenance of a healthy posture. If you can't hold a Plank for more than a few seconds, or you can only do a few Push-Ups without your back sagging, these are indications that your core isn't very strong. For example, try performing it with one leg elevated and held parallel to your body. The same is true for workouts. Strength in these muscles also contributes to improved posture and reduced risk of lower-back pain. The final ab rollout progression is performed with the infamous ab wheel. All rights reserved. In 2018, he received his Pro Card with the Amateur Athletic Union (AAU) in Classic Physique. RELATED: Test Your Core Strength in 5 Minutes. By using Verywell Fit, you accept our, 5 Common Myths and a Few Facts About Your Abs, 12 Great Ab Exercises to Work All the Muscles of Your Core, 14 Full-Body Medicine Ball Exercises to Sculpt Your Arms and Core, Ramp Up Your Power and Metabolism With Medicine Ball Slams, A 20-Minute Workout Routine to Build Rock Solid Abs, Get Superhero-Level Upper Body Strength With Spiderman Pushups. Not a bad first impression to give. WeightLossResources.co.uk reports strength training on a regular basis can elevate your basal metabolic rate as much as 15 percent.