Ab roller exercises - 5 most effective exercises for men and women

In order to work out the abdominal muscles and strengthen them, it is necessary to perform exercises with an abdominal roller for men and women. This sports exercise machine can be used both in the gym and at home due to its small size and low cost. Each set of exercises is designed in such a way as to make the actions safe and effective. Therefore, it is better to conduct the first lessons with an experienced trainer.

Types of ab rollers, which one is better to choose

The range of gymnastic rollers is presented in models for different purposes, types of exercises, and level of training. They differ in materials, design, and operating mechanism:

Inertial. It is a roller with a built-in return mechanism that simplifies returning to the starting position of the exercise. This option is often used by novice athletes, as well as people who are recovering their back or cannot load it.
Two- and one-wheeled. Inexpensive, accessible models. Allows you to work all muscle groups, especially the abs. You need to choose only a high-quality roller that will give the correct load without the risk of injury. Models with two wheels are more suitable for girls, as they are more stable.
With a shifted center of gravity. Designed for experienced athletes with good physical fitness. Due to the design features of the simulator, the scrolling process becomes more complicated. In order to perform even classic exercises, you will have to put in a lot of effort. Most models from leading manufacturers are equipped with rubberized handles and a textured surface so that you can practice comfortably and correctly.
With pedals. This category of gymnastic rollers is designed to actively work out the leg muscles.
Trimmer wheel. Consists of two wheels and an expander. It comes with tensioners, which increase the required level of effort and train muscles more effectively.

Materials can be plastic, metal and rubber, plastic and metal. The type is selected based on the athlete’s level of training and the muscle group on which the main emphasis needs to be placed. Experts highlight several recommendations that allow you to choose the optimal model from the entire range:

Rubberized handles greatly simplify the use of the gymnastic roller. They do not slip in your hands, great for beginners and professionals. Increases the safety of the simulator.
It is recommended to give preference to models with additional elements, such as an expander, pedals, and foot fasteners. This allows you to expand the variations of exercises and work more muscle groups.
For practicing at home, the roller should be completely rubberized to make less noise and not scratch the coating.
Models with a return mechanism simplify the work with the simulator, while maintaining effective muscle function.
Build quality is paramount. Whatever the manufacturer, the price, you always need to pay attention to the details. There should be no play between the parts during loading. The athlete puts a lot of weight on the roller; if the materials or workmanship are poor, the risk of serious injury increases.
The number of wheels and the width of the working surface are selected depending on the level. At the initial stages, the base should be wide and stable, like the handles themselves. For stability, it is recommended to use models with two wheels.

Regardless of the material or manufacturer, each roller has weight restrictions. The data is indicated in the accompanying documentation; special attention must be paid to them: exceeding the load will lead to damage to the simulator and injury to the athlete. For consultation, you can contact a fitness club with a personal trainer.

Execution technique[edit | edit code]

The beginning of the movement occurs when the legs are deeply bent, the knees are wide apart - so that the tire does not interfere with you while lifting. Hip and ankle positions are very important. With your arms extended, place your fingers under the tire. To create as much back extension as possible before starting the effort, lower your buttocks as much as possible. Your back should be as straight as possible (if you can’t get it straight, we don’t recommend doing this movement). The emphasis on the floor is slightly shifted towards the back of the foot, and then quickly moves to the metatarsal part.

The chest is arched, the chin is raised so as not to touch the tire, the shoulder blades are drawn together, and the first acceleration can begin. During this, it is important to lift the tire as high as possible and as quickly as possible in order to slide under it into the barbell clean position. To do this, push hard off the floor, continuing to straighten and sending your hips forward. Gradually shift the emphasis to the front of the foot, up to the rise on the toes. As you push the tire out, your feet are once again flat on the floor (or, in the case of a lunge, at least your front leg is). The tire push can be done in a 1/3 squat or half lunge position. In this case, keep your legs and feet parallel.

The position at the beginning of the movement is basic. It is necessary to straighten your back and “inflate” your chest to focus all muscle work on the lower extremities.
Although often overlooked, the deep back muscles are no less important than the impressive latissimus dorsi, trapezius or teres major. “The position of the back is also important for activating all those spinous, iliac, and longissimus muscles.

What muscles work when training with a roller?

Back. This is where the main load falls. The lumbar, latissimus, and trapezius muscles work. The most effort is exerted when keeping the body in a straight position.
Breast. Practically does not work, plays the role of a stabilizer.
Shoulder girdle. Due to the need for constant movement of the gymnastic roller, the shoulders are constantly working. The number of back and forth approaches that will be performed depends on their preparation.
Stomach. The rectus and oblique muscles (abs) work. During bending and stretching of the body, the lateral muscles also work, maintaining the balance of the body and stabilizing the body at the main points.
Buttocks, thighs. The gluteals work harder than the rest, as they extend and flex during the load on the hip joints. The shins and thighs are involved only statically.
Hands. They are responsible for capturing the projectile, its position, direction, movement. The forearms, biceps, and triceps work (depending on the position of the hands).

Note! In addition to muscles, joints also work. The maximum possible load depends on their strength and endurance. If the joints are unprepared, it is recommended to use special clamps or elastic bandages.

In addition to visible muscle groups, skeletal muscles are actively involved in training. Regular abdominal exercises with a roller will strengthen the musculoskeletal system and improve its activity.

Comparison of roller skating with other exercises

Let's look at popular exercises for abdominal muscles and wheel rolling:

Leg raises. Western experts have conducted a number of studies and found that roller skates are 15% more effective than leg raises from an inclined bench and from a hanging position on a horizontal bar.
Twisting. The exercises are similar in biomechanics - in these elements the distance between the solar plexus and the lower abdomen is reduced. Therefore, both are equally effective for developing the abs. The only advantage of the roller over crunches is strengthening the small stabilizer muscles.
Plank. Holding the body in the plank is accompanied by static tension in the abdominal muscles. When performing rolling exercises, peak contractions are added to keep the abdominal muscles in tension, which is much more effective than simple “statics”.

In any case, muscles sooner or later adapt to monotonous loads. Therefore, a variable training scheme is considered the most productive. That is, every 1.5–2 months you need to change the training plan.

Work out with the roller for 2 months, then move on to crunch-based abdominal training. After another 2 months, combine both types of activities. Thus, by changing and combining loads, you will avoid “stagnation” and will constantly progress.

Exercises for Beginners

Several types of exercises are offered for each level. You should start with a minimal load so that the body gets used to exercises, compressions, stretches, and control of the roller.

From the knees to half the amplitude

It is the simplest exercise for beginners that can be performed even at home. It will allow you to get to know the video better and learn the control features.

You need to kneel, the distance between your legs is approximately 15-20 cm.
Take the simulator in your hands and place it on outstretched arms on the floor. Lock into position for stability.
As you inhale, begin to roll your body along with the exercise machine, while it will gradually stretch. The maximum point will be considered the moment when the body is half stretched without touching the floor.
After a few seconds of pause, pull the roller and body to the starting position. Movements are made while exhaling.

The number of approaches and rolls depends solely on the individual training schedule in the fitness club.

Advice! If the roller is not rubberized, you need to perform the exercise on a non-slip surface. In addition, it is recommended to place a gymnastics mat under your knees for comfort.

From the knees to the full amplitude

It differs from the previous version in that you need to stretch the body not to the middle, but to the maximum. At the same time, at the final point you need to stretch to the limit, while not touching the floor with your body. The back is straight, the muscles are tense. At the end point, pause for a few seconds.

Tips for doing the exercise

Exercises with a tire can be alternated with each other or diluted with any exercises with your own weight or using other sports equipment. It all depends on your imagination, preparedness (it should not be lower than the “prepared” level - see above) and the availability of additional equipment. The main rule when compiling any complex, including a complex with exercises with a tire, is to load all the muscles of the body in a balanced manner during the session.

Do not forget about safety precautions, especially if you are using a very large and heavy wheel, because it is quite easy to get injured.

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Exercises for advanced

The following exercises with an abdominal roller for women and men are suitable only for trained athletes. To do this, you need to engage in this sport for at least a couple of weeks, regularly stretch your muscles, and strengthen your joints. For complex lessons, it is worth using a durable, reliable roller.

Squatting

If at the initial level the initial position allows you to lean on your knees, then absolutely all muscle groups will be involved in this ligament. You need to sit on the cards and place the video directly in front of you. The grip must be precise and performed in one motion. As you inhale, you need to roll the projectile forward, gradually straightening your body. The full amplitude is captured. After fixing, return to the starting position for a few seconds.

From a standing position with a restraint

The next stage after the previous exercise. It is necessary to stand exactly opposite the wall, the distance between the feet and the wall is slightly greater than the athlete’s height. Place the roller in front of you. Tighten your muscles, bend over on straight legs, grab the roller by the handles, and start moving your body. The maximum position is again at full amplitude, the final point is fixed. The body does not touch the floor. Reverse movements are performed according to the same principle, but while exhaling. The wall acts as a limiter.

From a standing position

The most difficult but effective exercise with a gymnastic roller, which you can move on to only after mastering the previous techniques to perfection. Repeats the previous method of swinging the press with a projectile, only there is no limiter, you will have to hold the body with the muscles of the shoulders, arms, and back. At first, the chest may touch the floor, but then you need to try to control the body.

Returning to the starting position the first time on your own is quite difficult, so it is better to go to a fitness room with the necessary equipment and experienced trainers.

Advice! In one workout, it is recommended to do at least three sets of 10-20 repetitions each. If the exercise already seems easy, you can move on to the next one, and use the previous one as a warm-up.

How to do the exercises correctly. Tips for beginners and experienced athletes

People who demonstrate the gymnastics wheel in commercials do rollouts easily and rhythmically. Their movements are so precise that it seems as if the wheel itself moves forward and returns exactly to the same place without any titanic effort. In fact, even an ab wheel is a harsh tool that consumes a lot of energy.

Exercises with the ab roller machine can be performed by both beginners and professionals, but it all depends on how far you roll the wheel.

To prevent training from turning into hard labor, start small. At first, you need to limit the range of movements - set a limit for rolling out the wheel. The barrier can be a wall, door, cabinet or heavy box. Gradually the amplitude is increased and the barrier is removed. All equipment manufacturers provide instructions on training volume. For beginners, there are kits with elastic bands that help you perform the exercises.

Pros can immediately roll the ab roller at maximum amplitude. To complicate the task, you can focus on your feet rather than your knees, in which case the amplitude will be even greater. Some aces with good stretching roll a gymnastic wheel from a standing position.

In addition, advanced users can choose more complex exercise machines. For example, now there are wheels with a resistance system for additional load, as well as models that allow you to roll the wheel with your feet (we will look at these models in the Top).

The effect of variability is another advantage of the gymnastics video. Instead of the linear movements that you perform on stationary machines in the gym, there is room for maneuver and, accordingly, the opportunity to involve new muscle groups in the work.

Basic mistakes

The most common mistake is a violation of safety regulations. Beginning athletes do not consider the abdominal roller to be a full-fledged exercise machine and often violate the correct execution. As a result, back pain, muscle strains, joint problems, not to mention other injuries appear. In addition, improper exercise will greatly delay the increase in muscle mass.
Excessive zeal is not always good. If you try to do the maximum number of approaches in the very first lessons, even through pain and suffering, this will not lead to anything good. A back injury takes a very long time to recover and brings a lot of discomfort. Group fitness classes will help you monitor your program.
Classes with a roller are not for speed, but for strength and endurance. You need to roll the apparatus and work with the body slowly, measuredly, lingering in the main positions for several seconds.
Even if it doesn't hurt at first, your knees will still get injured. Exercising on a bare floor can lead not only to pain in the knee joints, but also to tissue inflammation. You should use a special rubberized mat that is well fixed.
This sport is not suitable for recovery from serious injuries; you cannot practice with a roller if you have a hernia or other problems with the spine, which may worsen after such a serious load. If there are minimal problems, you should first contact your doctor or trainer for advice.

The gymnastic abdominal roller is a simple but very effective exercise machine. Even after a difficult level, there are professional classes with diagonal stretching and additional load. Therefore, you can pump up the muscles of the abs, legs, and back in this way at any level of training.

The benefits of training with a wheel

When using a roller, it is not only the abs that receive the load. Also strengthened: chest, back, shoulders, arms. Let's consider other advantages of performing rentals:

Correction of posture. Exercises with a roller work the muscles responsible for the straight position of the back, which helps to cope with slouching and forms a beautiful, even gait.
Relief from back pain. Pain caused by physical muscle strain can be easily relieved with several approaches on the wheel.
Increased endurance. Constant static tension of large muscle groups when performing rolling has a positive effect on increasing overall endurance.
Help in losing weight. When performing exercises with a roller, several muscle groups are involved at the same time, which helps speed up metabolism and burn extra calories.

We also note that the abdominal wheel helps improve results in other exercises. For example, by strengthening the back muscles, an athlete can increase the working weights in a squat or deadlift.

How to choose the right roller?

Not all videos are the same. Consider the type of exercise, the intensity of pressure required, and any discomfort you may experience. Here are the best representatives in their category.

For beginners

This one, like most of the others, is made of EVA foam, but has a softer surface, making it an ideal option for beginners. Gently working out the desired areas provides a gentle massage that softens tension and soothes sore muscles. Price: 3,299 rubles.

For advanced level

The surface of this roller was designed in such a way that the workout resembles a real massage session. Small indentations allow your tissues to breathe, promote blood flow and oxygen, helping muscles recover faster. Price: 2,573 rubles.

For those who don't like working out

This option is great for those who experience discomfort while “rolling” on the roller. Vibration technology does everything for you. The manufacturer claims that this roller can increase the range of motion up to 40% versus 18% offered by a regular roller. Price: 13,130 rubles.

For those who run

This roller is designed to provide additional relief. If you suffer from plantar fasciitis or heel spurs, you can heat the roller to relax the muscles or cool it to relieve swelling. The ergonomic shape will allow you to work every muscle in your legs. Price: 594 rubles.

Multifunctional gymnastic roller

You can roll on this roller during training, or massage your body with it - it all depends on your desire. This roller has a non-slip coating on the handles, which eliminates the possibility of calluses. Plus, its convenient shape allows it to fit into your bag with ease. Price: 1,979 rubles.

A roller that suits everyone

If you can't find a massage roller that suits you, order your own. This model comes with a range of attachments in a variety of sizes and densities, allowing you to work on all different areas of the body, such as shins, heels, shoulders and forearms. Price: 3,101 rubles.

For an intense workout

This roller is made of high-density foam, which puts extra pressure on target areas such as the quads, hamstrings, IT band, and calves. This ball will help relax your muscles a little without causing pain. Price: 1,320 rubles.

For the back

The Rad Helix is the perfect back bolster. The two tapered ends open up the back while preventing too much pressure on the spine. The roller is suitable for working calves, quads, thighs and hamstrings. Price: 3,167 rubles.

For travelers

The Shark Tank roller is a manual roller. Stretch it and it goes from a round roller to a flat one in a matter of seconds. Small indentations promote enhanced training. Price: 4,487 rubles.

For aching muscles

Massage + heat, is this possible? Certainly! Heat this ball and it will stay warm for 30 minutes. While you work your muscles, the heat will help improve blood flow, relieve soreness and relieve tension. Price: 2,639 rubles.