AB WHEEL ROLL outs are an excellent way to really target your core muscles. They’re far from easy, mind, so it’s important to get the technique right before you do yourself any harm.
The MOST important thing to remember is your back must not sag during the movement as this puts unwanted pressure on your lower spine and injury is more likely.
But follow this step-by-step guide and watch the demonstration below and you should be well on your way to executing it correctly.
Equipment needed
Most gyms provide an ab wheel while they can also be bought in any good sports shop.
Starting position
Kneel on the floor with your hands on the ab wheel. Now place the ab roller on the floor in front of you so you are resting on it as well as your knees.
Action
Slowly and carefully roll the ab roller out in front of you, stretching your body into a straight position.
Remember, do not let that lower back sag or curve. Brace your core and only if you roll out 6 inches it’s okay, as long as it’s done correctly.
Extend out as far you can without touching the floor with your body. Breathe in during this portion of the movement.
After a brief pause at the most stretched-out position, draw yourself back to the starting position as you breathe out.
How many reps and sets should I do?
Start with three sets of 10 reps and work upwards. Four sets of 15 should be a very manageable goal by two months.
Tips
- Don’t let that back drop!
- After stretching out, you’re supposed to use your abs in crunch motion to pull you back, NOT your arms and shoulders.
- You’re using your arms just to keep your posture, your abs should do most of the back and forth motion.