Exercises with a roller: technique and execution options

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.

What muscles are used by roller exercises?

It is difficult to answer this question unambiguously. When performing exercises with a roller, we use almost all the muscles of the upper and lower body.

Rectus and oblique abdominal muscles . In this case, they are responsible for stabilizing the spine and facilitating the return to the starting position by twisting the body. Depending on the execution option, the load will shift from the rectus muscle to the obliques.
Gluteal muscles. They are responsible for stabilizing the torso in the extreme phase of the exercise (when the arms are straightened).
Latissimus muscles. Bring your arms towards your body and stretch well in the final phase of the exercise.
Iliopsoas muscle. Responsible for bringing the hips to the chest.
Triceps. Namely, its posterior head, together with the lats, leads the arms.
Pectoral muscles. Especially the pectoralis minor, is involved in adducting the arms.
Arm muscles. This includes biceps, triceps and forearms. Stabilizes shoulder and elbow joints.
Deltoid muscles. Helps maintain a level body position. Do not allow the body to sag.
Neck muscles. The head sets the direction of the spine. If we look down while performing, then the back will round, creating a greater load on the cervical vertebrae. This may cause injury.

Frontal rental

This is an exercise of increased difficulty, performed with straightened legs. It will be easier for beginners to do it with their legs wide apart. Over time, we change the position, placing the limbs closer to each other. Front rolling is performed as follows:

We place our feet shoulder-width apart.
We bend at the waist, grabbing sports equipment with our hands.
In the starting position, the back and arms should be as straight as possible.
We roll the roller forward until the body takes a horizontal position in relation to the floor. In this case, the emphasis is on the simulator and the tips of the toes.
We roll the wheel back towards ourselves, slowly bending at the waist.

Benefits of roller exercises

Strengthening your core muscles. This reduces the risk of injuring the spine during heavy basic exercises.
The strength of the core muscles increases as they are involved in stabilizing the core.
The muscles become more elastic, they stretch well when performing rolling exercises.
This exercise machine is quite compact, so it is perfect for HOME TRAINING.
Thanks to daily exercises with a roller, you can reduce the percentage of subcutaneous fat, thereby making your body more prominent.
The muscles responsible for stabilizing the spine are actively involved and receive a load, which helps correct posture.

If we talk about shortcomings, then there are none in the exercise as such. We can only point out that rolling on a gymnastic wheel is not suitable for beginner athletes. They will have to start by mastering simpler training movements. We'll talk about this a little later. Otherwise, the ab roller is a great option for strengthening muscles and building a strong core.

Remember the contraindications

The gymnastic wheel can easily be called a universal exercise machine. But there are also difficulties here that you need to be aware of. It is unlikely to be suitable for people with bad knees. Still, all exercises on a gymnastic roller are performed from a “on all fours” position, and pain in the knees is unlikely to make the training effective. Additionally, while this exercise machine is useful for strengthening your back muscles and can even help combat lower back pain, people with chronic spinal problems should consult with their doctor about using an ab wheel.

It is important to remember the basic truth of any training: every exercise is contraindicated for someone, and at the same time ideal for someone. Therefore, approach your training wisely, monitor the loads and body biomechanics - then the gymnastic roller will give you the maximum effect.

Types of roller trainers

There are a wide variety of roller trainers. The most popular of them is a regular roller with one or two wheels in the middle and handles on the sides. With its help, you can perform direct rolling from your knees or straight legs, as well as stand in a plank. For beginners, it is better to take this roller with a wide wheel, as it will be more stable. When you calmly start working with it, you can switch to a simulator with a shifted center of gravity. Working with it will make the stabilizer muscles activate even more.

There are also gymnastic rollers with special pedals where the feet are inserted. This allows you to modify the exercise. Working with him, we will bring not the torso to the pelvis, but the legs to the ribs. This technique will allow you to shift the emphasis from the top of the press to the bottom.

The last one is a roller with two wheels on the sides. It will make the exercise even more difficult. You can work with it with both hands at the same time, or with each one separately. This option will be difficult for beginners, so it is mainly used by professionals as a progression of the load.

Recommendations and tips

An inexpensive calisthenics roller can easily rival or even surpass most newfangled machines and traditional crunches. To notice the results of your work as quickly as possible, use the following tips:

choose a projectile according to your level of training: a roller with a return mechanism - for beginners, with an offset center - for professionals. It is easier to work with one wheel and a large diameter; it is harder to work with two and a small diameter. Do not buy an exercise machine with plastic-coated wheels for hard floors (laminate, tile). It will slip, resulting in injury or scratching the floor;
Excessive loads will not speed up the effect, but will only cause harm. If you have pain in the shoulder girdle, reduce your range of motion. Start with partial spins and focus on proper technique. Over time, you will be able to increase the load, even if at first the exercise seemed impossible;
tension and slight retraction of the abdominal muscles helps to align and maintain an even (neutral) position of the spine during exercise;
To check the correct execution, you can rest your feet against the wall and make sure that you do not touch it with your buttocks when returning back. If yes, the exercise is driven by the hips. The whole point is to force the abdominal muscles to bear the main load. Only at the moment of contraction of this group does the roller move. The first movement should not be from the hip flexors or latissimus dorsi.

Exercise in 3 sets of 10-15 repetitions 2-3 times a week and after 3-4 months the mini-simulator will give you beautiful relief.

Technique for rolling a roller from your knees

Among the variety of exercise options with a roller, rolling from the knees is the most popular. It is performed by both men and girls. For greater comfort, you can put something under your knees.

Initial position:

We pick up a roller with one wheel in the middle, choose the width depending on your level of training.
Let's get down on our knees. You can use a fitness mat or towel as a lining.
We lean forward and rest our wheel on the floor.
The back is straight, there should be no arching in the lower back.
That is, in the end our starting position will look like this.
The knees and toes are on the floor.
Knee, hip and shoulder joints are bent at an angle of 90°.
The arms are completely straight and rest on the handles of the roller trainer, and it, in turn, presses the wheel to the floor.
The neck is straight, the gaze is directed to the floor.

Performance:

From the starting position, we exhale and roll the roller forward, stretching the body like a string. It is important not to arch your lower back. To do this, the abdominal muscles must be tense.
Having reached the maximum possible point, we begin to return back. It is important that the reverse movement be performed by contracting the abdominal muscles, and not the gluteal and iliopsoas muscles.

The more we lean forward, the greater the force of gravity becomes. And in order to cope with it, we need to additionally strain our abdominal muscles, this will allow us not to bend in the lower back and load only the target muscles.

Popular models

A rating of popular models with different numbers of wheels will help you decide on the right gymnastics roller for home workouts.

The best models with 1 wheel

Rating of the TOP 4 best ab rollers based on customer reviews and ratings.

ATEMI AEW-01 black-orange

An ergonomic gymnastic roller that will make it as easy as possible to create an ideal figure.

The modern device is distinguished by its stylish appearance, ease of operation and light weight.

This makes it possible for both experienced athletes and novice users who want to get their body in order.

The device allows you not only to improve the shape of your abdominal muscles and create relief, but also to significantly increase the tone of the muscles of your legs, arms, shoulders and hips - there is no longer any need to visit the gym.

Specifications:

maximum permissible weight - 100 kg;
type of simulator - horizontal;
load system - mechanical;
materials used - steel;
dimensions of the device (WxHxD) - 25x18x18 cm;
device weight - 600 g.

Advantages

the device sets the correct trajectory of movement;
the roller can withstand heavy loads;
simple and clear principle of operation;
absence of foreign odors;
high-quality assembly.

Flaws

there are contraindications for use;
you need to approach training wisely;
The model is more suitable for experienced users.

Xiaomi Yesoul J10 black

The press roller is from a brand well known to many users, in which a steel spring is installed to evenly distribute the load.

The device is ideal for intensive home workouts, as it has a durable body with a polymer multilayer coating that has an anti-slip effect.

In addition, the device can withstand impressive loads - people weighing up to 136 kg can use it.

The return distance is 1.8 meters. There are comfortable handles with anti-slip coating for user comfort and safety.

Specifications:

maximum permissible weight - 136 kg;
type of simulator - horizontal;
load system - mechanical;
materials used - steel, plastic;
device dimensions (WxHxD) - 17.5x19x19 cm;
device weight - 2 kg.

Advantages

high-quality materials were used;
attractive external design;
reasonable price;
convenience of training;
compactness of inventory.

Flaws

too difficult option for inexperienced athletes;
noise may occur during training;
The body becomes scratched over time.

Starfit RL-104 black/red

A single-wheel gymnastic roller designed specifically for comprehensive abdominal strengthening.

The model is equipped with strong handles with soft inserts that prevent the appearance of calluses.

Excellent grip on the surface is guaranteed by the elastic coating of the roller wheel.

The wheel turns quite easily, so it will be convenient to use the equipment.

Before you start training with this simulator, the manufacturer strongly recommends studying the list of contraindications in order to avoid injuries.

Specifications:

maximum permissible weight - 200 kg;
type of simulator - horizontal;
load system - mechanical;
materials used - plastic, rubber;
dimensions of the device (WxHxD) - 5.1x17x17 cm;
device weight - 738 g.

Advantages

ease of use;
strength and practicality of the design;
the device copes with the task perfectly;
low price;
preventing slipping.

Flaws

basic equipment;
there is a specific smell;
it is important to consider the presence of contraindications.

Starfit RL-106 black

A wide gymnastic roller for strengthening the abs, which is characterized by stability, ergonomics and the ability to quickly achieve results.

The device is more suitable for professionals, but beginner athletes can also handle it, regardless of gender and age.

A significant advantage of the equipment is the ability to withstand increased loads - the model is suitable for users weighing up to 200 kg.

The wheel in this model is wide, which makes it stable and extremely easy to perform effective exercises aimed at strengthening muscles without visiting the gym.

Specifications:

maximum permissible weight - 200 kg;
type of simulator - horizontal;
load system - mechanical;
materials used - metal, plastic;
device dimensions (WxHxD) - 7.6x18x18 cm;
device weight - 550 g.

Advantages

structural stability;
quickly achieving a positive result;
light weight and miniaturization of the device;
decent appearance;
ease of use.

Flaws

functionality indicator;
the model is created for experienced users;
there is a specific smell.

The best models with 2 wheels

TOP 4 best home abdominal exercise machines with 2 wheels.

Pobedit PW-02 black-blue

Double ab roller from the lower price category, presented in a durable and stable housing.

With regular training with the device, the user will notice the beneficial effects of sports equipment on the upper body.

The oblique and rectus muscles of the abdominals, back, arms and chest will be noticeably strengthened, and overall health will improve.

The device also helps increase endurance and develops body coordination. It also has an effect on the stabilizing muscles.

For comfortable training, the manufacturer has added two ergonomic handles to the design. They have an anti-slip coating.

Specifications:

maximum permissible weight - 150 kg;
type of simulator - horizontal;
load system - mechanical;
materials used - plastic;
dimensions of the device (WxHxD) - 25x18x18 cm;
device weight - 600 g.

Advantages

the load is distributed evenly;
preventing the roller from slipping out of your hands;
compactness of the device;
acceptable price;
durability of equipment.

Flaws

Over time, the surface wears off a little;
there are contraindications for use;
some design features.

BRADEX SF 0183 purple

A nice black and purple roller with wheels aligned for creating abs at home, which captivates with its versatility, convenience and safety for the user, regardless of the level of geophysical training.

There are two rubberized handles - thanks to their thoughtful design and anti-slip coating, they do not rub and make training more comfortable.

The design has a compact size, so it will be very convenient to store it. The equipment will not damage the floor covering.

Specifications:

maximum permissible weight - 100 kg;
type of simulator - horizontal;
load system - mechanical;
materials used - steel;
dimensions of the device (WxHxD) - 27x17.5x17.5 cm;
device weight - 650 g.

Advantages

the design is highly durable;
high-quality materials were used;
excellent load limit;
duration of the warranty period;
price.

Flaws

you must follow the rules of use;
noisy workout;
The model comes standard.

TORRES PL5013 red/black

Top model with two comfortable removable handles, the frame is made of high-strength metal, and the wheels are made of impact-resistant plastic.

The gymnastic roller will become a universal device for regular home workouts, because it gives the user the opportunity to strengthen and develop the muscles of the abdominals, hips, arms, back and shoulder girdle.

Both men and women weighing up to 110 kg can use it for intense training.

The structure can be disassembled for compact storage - convenient for owners of small apartments where there is no extra space for installing large sports equipment.

Specifications:

maximum permissible weight - 110 kg;
type of simulator - horizontal;
load system - mechanical;
materials used - metal, plastic;
dimensions of the device (WxHxD) - 26x18x18 cm;
device weight - 650 g.

Advantages

minimal risk of injury;
ergonomic handles are provided;
the body is reliable and stable;
there is a special coating;
silent operation of the device.

Flaws

the price is a little high;
there is a need to study the instructions;
functionality indicator.

Starfit RL-108 black/green

A folding roller with separate wheels for forming abs, presented in an interesting design.

The model perfectly copes with increased loads, affecting the abdominal region, arms, back and hips.

People weighing up to 200 kg can operate the device without fear.

The design is made of high-strength materials: the frame is made of metal and plastic, and the wheels are made of plastic, which is not afraid of mechanical impact.

Specifications:

maximum permissible weight - 200 kg;
type of simulator - horizontal;
load system - mechanical;
materials used - metal, plastic;
device dimensions (WxHxD) - 27x18.5x18.5 cm;
device weight - 1.2 kg.

Advantages

premium equipment assembly;
high training efficiency;
attractive appearance;
clear operating instructions;
durability of equipment when used correctly.

Flaws

increased weight of the structure;
the price is somewhat high;
warranty period from the manufacturer.

The best models with 3 wheels

Roller - small triple gymnastic skating rink: (6085 Ramit):

A triple gymnastics roller designed to be the best compact exercise machine for the home.

The device is made of durable and strong materials, has two simple handles for comfortable sports activities and three wheels.

The design is extremely simple and reliable - it allows you to maintain excellent physical shape without extra effort, because a wide range of muscles are involved during training.

The impact is on the muscles of the abs, back, chest, arms and legs.

In addition to ease of use, the buyer will also be pleased with the long warranty period.

Specifications:

maximum permissible weight - 130 kg;
type of simulator - horizontal;
load system - mechanical;
materials used - steel;
dimensions of the device (WxHxD) - 19x15x15 cm;
device weight - 350 g.

Advantages

the ability to conduct effective training;
the device can withstand heavy loads;
correct load distribution;
ergonomic handles;
Ease of use.

Flaws

the design is quite massive;
increased weight of equipment;
training can be noisy.

Gymnastic roller 3-row with TPR handles (red) (E32436)

A successful model for home fitness and gymnastics, which, in addition to influencing the abdominal muscles, provides an excellent opportunity to stimulate stretching of the back muscles and work out the muscles of the legs and arms.

A comfortable grip is provided by two ultra-ergonomic handles, complemented by an anti-slip coating.

Working with the structure will be easy and absolutely safe if you follow all operating rules and take into account contraindications.

The delivery set includes a small mat under the knees, which will protect sensitive skin from irritation.

Specifications:

maximum permissible weight - 100 kg;
type of simulator - horizontal;
load system - mechanical;
materials used - metal, plastic;
dimensions of the device (WxHxD) - 21x16x16 cm;
device weight - 500 g.

Advantages

long service life;
wheels with anti-slip surface;
high-strength materials were used;
interesting design;
presence of comfortable handles.

Flaws

duration of the warranty period;
simple equipment;
the price is a little high.

Press roller 3-wheel large (1115104)

Large gymnastic roller with three wheels, designed for home fitness and gymnastics.

The design helps to significantly increase the tone of the abdominal muscles, improve the relief of the hips, legs, arms and back.

For comfortable exercise with the roller, the developer has equipped the sports equipment with two small handles.

The handles perfectly follow the contour of the user's hands and have an anti-slip coating, which makes training safe.

The design has a very attractive appearance and small size.

Specifications:

maximum permissible weight - 130 kg;
type of simulator - horizontal;
load system - mechanical;
materials used - metal, plastic;
device dimensions (WxHxD) - 23x16.5x16.5 cm;
device weight - 500 g.

Advantages

equipment versatility;
convenient wheel size;
thoughtful equipment;
low noise level of equipment during operation;
excellent location of the rollers.

Flaws

the cost of the device is higher than similar models;
it is necessary to take into account the presence of contraindications;
short warranty period.

PRO AB Roller, art. VF97796 IRONMASTER

A triple roller for abs and muscle strengthening, which can be purchased at a competitive price.

The sports equipment captivates at first glance with its attractive appearance - the model is presented in a black and red body.

The user will also appreciate the presence of comfortable handles, the successful shape of which provides a comfortable grip.

People weighing up to 100 kg can effectively use sports equipment.

Specifications:

maximum permissible weight - 100 kg;
type of simulator - horizontal;
load system - mechanical;
materials used - metal, plastic;
device dimensions (WxHxD) - 19.2x14x14 cm;
device weight - 935 g.

Advantages

quickly obtaining the desired result;
the device is convenient to use;
stable position of the structure;
equipment versatility;
Very strong materials were used.

Flaws

there is a need to study the attached instructions;
the device has a standard set of options;
Over time, scratches appear on the surface of the device.

Recommendations for implementation

At the initial stage, you do not need to move the wheel very far, since you simply physically will not be able to work with the correct technique. You can limit the rental level using a wall. To do this, we stand facing it at a certain distance and, while performing it, rest against it with a roller. Then we move further and do the same until we reach full amplitude.
As mentioned earlier, the main task is not to return the roller to its original position at any cost, but to load the target muscles, in our case the abs. Therefore, it is important to begin the movement precisely by contracting it, performing twisting of the torso. If you start returning the roller by bringing your arms, most of the load will be taken by the latissimus muscles. The same applies to the backward movement of the pelvis. This exercise will load the iliopsoas muscles.
Watch your lower back. It should not bend down or bend up. Throughout the entire process of working with the roller, the lumbar region remains level. This is the position that will force the abdominal muscles to work at maximum speed.
As for the arms, we do not bend them both when retracting the wheel and when returning it to its original position. This shifts the load from the abs to the shoulder joints and can lead to injury.
In the initial position, there is no need to sag in the shoulders, thereby loading the trapezius muscle. The position of the torso should be the same as in PUSH-UPS.

With one hand

This is a complicated form of frontal rolling, which is relevant for training programs for men. Performance:

We kneel or directly in front of the roller machine.
We grab the wheel handle with one hand. We put the second one behind our back or hold it in any convenient way.
We smoothly roll forward, focusing as much as possible on the muscles involved.
We also slowly return back to the starting position. Change hands and repeat again.

Execution options

Plank on a gymnastic wheel

It is recommended to start performing this exercise only after mastering the CLASSIC PLANK. It is from this exercise that you should master the roller trainer. There are several levels of difficulty for this bar. At the beginning, they perform it on their knees, then they stand up and do it with their toes resting on the floor.

Performance:

Get on all fours or in a prone position.
We place our hands on the handles of the roller, and rest the wheel on the floor.
Raise your torso and get into the classic plank position.
That is, the torso should form a straight line, from the heels to the back of the head.
The arms are completely straight, the abs are tense, there is no deflection in the lower back.
You need to stand in this position for 15-60 seconds.

Side roller rental

This option shifts the load from the rectus abdominis to the obliques. Now we are working in three directions. First, we will introduce the video diagonally to the left, then forward and to the right. You can perform the exercise both from your knees and from straight legs.

Performance:

We accept the already known emphasis on the knees.
We take the simulator in our hands and rest the wheel on the floor.
Next, we move the wheel to one side and return to the starting position.
We repeat similar movements forward and in the opposite direction.
While moving diagonally, you need to feel how the oblique muscles stretch.

Rolling with straight legs or frontal

This is the most difficult of the options presented. We begin the exercise standing on our feet, not our knees. This rental is performed by professional athletes after they have mastered the classic one. If you also want to gradually switch to this version of the exercise, then you should start with a wide stance. This will reduce the angle of inclination and make it easier to control the movement. Then we gradually begin to bring our feet closer together.

Performance:

Take the roller in your hands. Place your feet wider than shoulder-width apart if you are a beginner; professional athletes connect their feet together as much as possible.
Lean forward and place your wheel on the floor.
From this position, roll forward, stretching your abdominal muscles as much as possible.
Then return to the starting position.
Repeat this movement for a specified number of times.

Rolling on one hand

To perform this option, you will need another roller, with two wheels and a handle between them. Beginner athletes perform this exercise with one hand resting on the floor. Professionals place it on the hips or behind the back.

Performance:

We rest our knees on the floor. We take the roller in one hand, rest the other on the floor, or put it behind our back.
Slowly we begin to move the roller forward while stretching the abs.
Next, we return to the starting position by contracting the abdominal muscles.
After you have done the required number of repetitions on one hand, take the roller to the other and repeat the same thing.

Bringing the knees to the body (reverse roll)

This option can rarely be seen in the gym, since it requires a special roller with pedals where the legs are inserted. Now we will bring the hips towards the ribs. This is to shift the emphasis a little to the lower part of the press.

Performance:

Insert your feet into the special cuffs located on the roller handles.
Place your palms on the floor, arms straight, and your torso does not sag on your shoulders.
The legs are also straight.
From this position we begin to twist the body and try to bring the hips to the ribs.
Next, we return to the starting position and straighten our legs.
In order for us to be able to twist, we need to slightly raise the pelvis up at the moment of adduction of the hips.

The view shows an option together with push-ups. This is also one way to make the exercise more difficult.

Why is it important to have a strong torso? Scientists' opinion

Typically people want to strengthen their abs for aesthetic reasons. Cubes on the stomach are very beautiful. But it turns out that the fight against a flabby torso has purely medical grounds. By waist circumference, like a line on the palm of your hand, you can predict a person’s future.

Men's Health magazine writes about an interesting pattern that was discovered by scientists from the famous Mayo Clinic research center (Rochester, Minnesota). The study found that men with a waist greater than 43 inches have a high risk of premature death. This figure is a whopping 52% higher than those whose waists are 35 inches or less. Every extra 2 inches on the belly increases your risk by 7%.

A strong core, or lack thereof, affects many aspects of your life that you may not even realize.

The development of the muscle corset improves posture. With trained abs, keeping your back straight is much easier, and there is no pressure on your lower back that causes pain. The lower back will not ache, even after a whole day of sitting at the computer.
A strong press protects you from household injuries. You will be able to carry heavy objects and move furniture without risking a back injury. In case of a fall, the developed muscle corset will help the body to group itself correctly.
If you already exercise, developing your stabilizer muscles (abdominal and core muscles) will improve your performance. The body will receive more oxygen during exercise, and the body will maintain balance better. University of Waterloo professor Stuart McGill reminds us that a toned torso is the key to success in all sports. A strong torso transmits much more energy to the arms and legs than a weak center of the body.

Tips for maximum efficiency

Before you start working with the gymnastic wheel, you should perform a set of WARM-UP EXERCISES. Particular attention should be paid to the shoulder and hip joints.
Start mastering this exercise with easier variations. As soon as you achieve good results in them, move on to the next difficulty level.
There is no need to try to move the video away from you as much as possible from the very beginning. Work in the amplitude you can. And when you feel ready to go lower, do it.
You should not save money on this simulator. Choose a model that will be as reliable as possible. Ideally, the handles and the wheel itself should be rubberized.
At the beginning, it is best to perform rolling exercises every other day, allowing the muscle to rest and recover. After all, we know that good rest is the key to developing a beautiful figure.

As you can see, working with this simulator can be not only effective, but also varied. Every athlete, regardless of training level, will be able to find the option that best suits him. The main thing is to work out the exercise technique and feel the work of the target muscles. And the results will not keep you waiting.

Good luck to everyone in your training!

Gymnastic roller for the press

The Torneo press roller has a simple mechanism; it consists of a rotating wheel and a handle. This is an ideal exercise machine to tighten your stomach and pump up your body. The advantages of the roller are that you don’t have to go to the gym, but work on yourself at home. Abdominal exercises with a roller will help you quickly achieve the desired result. You need to choose a roller trainer taking into account your physical fitness:

If you are just starting to practice, buy a circle with a limiter, which has a return mechanism, it will help you return from the lying position to the starting position.
The more wheels, the easier it is to maintain balance. Beginners should pay attention to a fitness video of this modification.
The wide wheel increases the effectiveness of the load on the abdominal muscles. For professionals, the heavier the disc, the better.