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Ab Wheel Rollout – The Fastest Way to a Toned Tummy

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Ab wheel rollout is a trick to build a rock-hard abs muscle. It is a tough move, and while you are doing it, you are pushing more energy as you do it. Like other exercises, the more effort and pressure to your muscles, the quicker and more impressive the results.

Ab wheel rollout gives more advantages, and the moves that you can do by using the wheel rollout are similar to crunches and bicycles. In this way, it will provide your entire abdominal region with the workout it needs.

Imagine doing the ab wheel rollout, and you can see the muscles in your torso as you lower and raise your chest. The closer you can get your chest to the floor, the harder your abs will have to work. It will keep your abs tensed.

Using the ab wheel workout will help you strengthen your core. This is what many people consider doing this workout because it is the most effective exercise for the core. Stabilized and toned tummy will surely give our body the support, good posture and maintain stability.

How it Works Effectively

Doing ab rollout workout, you will need a variety of equipment such as roller, dumbbells, barbell or a gym ball. The movement using any of this equipment is the same, and each provides the same effect. So, how can you perform an ab wheel workout?

Here is the step-by-step on how to do ab wheel rollout.

  1. Your starting position is to get down on your knees with the roller in front of you.
  2. Then lean forward slightly, so the roller is directly underneath your shoulders. You should not let your body buckle and sag.
  3. Make sure you engage with your core before pushing the roller forward as far as you can, while maintaining the perfect straight form of your back and glutes.
  4. Next, roll back to the starting position and brace your abs. Again, keep your back straight. And while rolling back, make sure your movement should be slow and controlled at all times.

You can do this stunt using other equipment like barbell or dumbbells. You will need adjustments with your hands, the same as your shoulder-width.

Different Moves for Ab Wheel Rollout

Knees up abs roll-out

  1. Instead of kneeling, your starting position is at your feet. It will increase the amount of weight to your abs rather than on your knees.
  2. Then slightly lean forward, so the roller is directly underneath your shoulders. You should not let your body to buckle and sag.
  3. Make sure you engage with your core before pushing the roller forward as far as you can while maintaining the perfect straight form of your back and glutes.
  4. Next, roll back to the starting position and brace your abs. Again, keep your back straight. And while rolling back, make sure your movement should be slow and controlled at all times.

Ab Rollouts using Gym Ball

  1. First, start your position by kneeling in front of the ball with your forearms resting on top of it.
  2. Then extend your arms to roll the ball away from you while using your abs to stay balanced.
  3. Make sure you roll the ball away as far as you can without losing your form.
  4. After that, pull it back with your forearm.

Ab Wheel Plank

  1. Begin your position with all fours in front of your roller.
  2. Hold the roller with your both hands, one on each side of the wheel, palms facing down.
  3. Then push your torso up into a planking position with your body in a single straight line from head to heels.
  4. Make sure you engage with your core before pushing the roller forward as far as you can while maintaining the perfect straight form of your back and glutes.
  5. Do this with up to 4 repetitions.
  6. This variation for your ab wheel workout is considered as one of the best ab workout exercises, especially for beginners. Doing the ab wheel plank will improve your stability.

Knee Roll-Out

  1. Your starting position is kneeling on the floor.
  2. Then hold the wheel with your arms extended.
  3. Make sure you engage with your abs by rolling forward slowly until your belly is just above the floor.
  4. Try to roll out as far as possible without arching your back. Rolling out your back does not need to be in full. You can also do this by trying to lower only halfway.
  5. Keep your arms extended in front of you.
  6. Then, return to starting position by rolling back into your knees.
  7. Do this up to 10 reps.

Wide-stance Front Roll-Out

  1. Your starting position is standing with your feet apart, more extensive than your hip-width, while the wheel on the floor in front of you.
  2. Then, bend at your waist and grasp the handles.
  3. Keep your back straight, and arms extended. While in this position, roll forward until your arms are over your head, and your body is just above the ground in a straight line.
  4. After successfully doing it, roll the wheel back toward your feet, bending again at the waist to return to your starting position.
  5. Do this up to 10 reps.

Some reminders while doing the wide stance front roll out. Keep in mind that performing this is more comfortable than the full roll-out. And as you progress, narrow your stance until you can complete the front roll-out below.

Narrow-stance Front Roll-out

  1. Your starting position is standing with your feet together, during wheel on the floor in front of you.
  2. Bend at your waist and grasp the handles.
  3. Make sure to keep your back straight and arms extended, roll forward until your arms are over your head, and your body is just above the ground in a straight line.
  4. Then, roll the wheel back toward your feet, bending again at the waist to return to your starting position.
  5. Do this up to 10 reps.

V Roll-outs

  1. Your starting position, begin kneeling, grasping the handles of your roller.
  2. Keeping your arms extended, roll out slowly to your right at about a 45-degree angle.
  3. Then, return to your starting position and roll slowly at an angle to your left.
  4. Repeat, alternating sides, for 5 to 10 reps

Knee Tucks

  1. Your starting position is setting yourself up in a plank position.
  2. Keep your hands directly under your shoulders and back straight.
  3. Now roll in the wheel by bringing both knees toward your chest, keeping your upper body and back in place.
  4. Then, extend your knees until you’ve returned to a plank position.
  5. Repeat for 8 to 12 reps.

This workout is excellent for engaging the lower abdominals and stabilizer muscles in the obliques, arms, and shoulders.

Plank to Pike

  1. Your starting position is setting yourself up in a plank position.
  2. Keep your hands directly under your shoulders and back straight.
  3. Engage your core and slowly roll the wheel towards your upper body.
  4. Then, bend from your hips, piking your glutes toward the sky.
  5. Extend your body back to your starting position.
  6. Repeat for 8 to 12 reps.

Keep in mind that it requires you to keep your legs straight throughout the roll.

Oblique Tuck

  1. Your starting position is setting yourself up in a plank position while once your feet are secure in the foot attachments.
  2. Keep your hands directly under your shoulders and back straight.
  3. Now roll in the wheel by bringing both knees toward your right elbow.
  4. Then, extend back into a plank and roll in towards your left elbow.
  5. Keep your upper body and back in a straight line at all times.
  6. Repeat for 8 to 12 reps.

Single-Arm Roll Out

 Your starting position is standing, but you can also kneel.

  1. Then, bend at your waist and grasp the roller with one hand.
  2. Make sure you begin to roll out slowly.
  3. Focus on engaging your core, so you don’t tip over to one side.

If you want a challenging workout, try the single-arm roll-out in the extremely challenging version of the full front roll-out. Your rolling arm is challenged with supporting your entire body weight while your stabilizer muscles work overtime to keep you upright.

Bridge Hold                                                  

  1. Your starting position is to begin on your back feet strapped into the foot attachments.
  2. Then, push your hips toward the sky, bringing your roller in toward your glutes.
  3. After, make sure it’s in close enough so you can push down with your feet, and it doesn’t roll away.
  4. Squeeze your glutes and raise them as high as you can, keeping your abs braced the entire time.
  5. Hold for 20 to 30 seconds.

For starters, you should start by practicing the bridge on the floor. If you find holding the roller in place is too difficult.

One-Leg Roll-Out

  1. Your starting position is to begin standing with your feet together, wheel on the floor in front of you.
  2. Bend at your waist and grasp the handles.
  3. Keeping your back straight and arms extended, begin to roll forward.
  4. Lift one leg, extended straight, as you roll forward fully.
  5. Roll the wheel back toward your feet (remaining on one leg), bending again at the waist to return to your starting position.
  6. Repeat for 5 to 10 reps.

The one-leg roll-out is another challenging variation of the front roll-out, requiring significant stabilizer muscle strength.

Try this exercise once you’ve mastered the full front roll-out and oblique roll-out.

Why ab wheel rollout?

This workout is essential, and it is useful to strengthen the core of our body. It can promote overall athleticism and help us in maintaining a healthy posture.

Unlike other core exercises, ab wheel rollout is a little bit tougher. And without an increase in repetitions, it can actually cause injuries, most likely to lower back. Therefore, if one can master the ab wheel rollout, it will be beneficial to have stability and balance.

Some of the benefits that we can get from doing ab wheel workout are full engagement, easy periodization and coordination & awareness.

When we say full engagement, it means that ab wheel workout challenges and engages the entire core. Instead of focusing on something like the upper and lower abs alone, this workout covers a lot.

You can have them linearly pretty quickly; then, you can accurately track your progress — no guesswork on gaining strength. For coordination and awareness, this movement requires coordination and self-awareness to avoid injury. It is essential to identify a useful method for teaching athletes to monitor their torso positioning when nearing lumbar or torso rotation. This position can result in injury.

What can we say?

Indeed, ab wheel rollout provides you with the exercise to achieve a toned tummy. When you made your six-pack abs muscles, you will be amazed by the confidence it will give you. You can also feel the difference in having a toned tummy compared with having a sluggish belly.

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