To become the owner of beautiful abdominals, you don’t have to go to the gym. A properly designed training program, strict adherence to the schedule and the right choice of sports equipment allow you to achieve significant results even at home. Among the devices that will help achieve your goal, many people overlook such a projectile as a roller. It allows you to involve a whole complex of muscle groups in the work.
Exercises with an ab roller mistakenly seem simple to many. This is not true. Exercises with this sports equipment are quite difficult. The roller is a small-sized and very effective simulator. It allows you to diversify strength training, increases the efficiency of performing static movements, and also strengthens many muscle groups.
Ab roller - what is it and what types are there?
The roller, in its standard design, is a wheel with horizontal handles on the sides. Over time, the machine has been modernized and taken on new forms, but the principle of its operation has not changed at all, with the exception of the addition of foot pedals in some brands.
There are several types of fitness wheels:
- With one or two wheels in the center and two handles on the sides, this is a classic option. Exercise machines vary in shape, diameter and wheel width, which affects stability when performing exercises. Also, for stability, models are made of four small wheels (the arrangement of the wheels is like in a car) with handles on the sides.
- A roller with two wheels separated by a handle. Such simulators make it possible to complicate your workouts, allowing you to perform exercises with one hand, which is impossible to do with the previous option.
- Wheel with foot pedals. This type of exercise machine allows you to diversify your workouts by including twisting in the program by rolling the wheel with your feet.
Also, a feature of some exercise machines is the presence of a return mechanism that allows you to easily return to the starting position, which simplifies the task for a beginner.
Advantages and disadvantages of gymnastic equipment
If we consider the advantages of the “wheel” sports equipment, we can conclude that it is suitable for both women and men. Experts highlight the following positive points:
- the simulator is small in size and does not require a lot of space in the apartment;
- the cost of the wheel is extremely small, but this does not make its effectiveness any less - training both on expensive simulators with an instructor and on a roller independently brings the same result;
- during the exercises, the abdominal muscles (abs and obliques) are especially actively worked out;
- When the complex is performed correctly, physical stress is applied to other muscle groups - the legs and gluteals, the sides and arms, and the back.
Gymnastic rollers
Thanks to the complex effect on the muscles, it is possible to increase the overall tone of the body - energy is added, endurance improves, and sleep is normalized.
Many are sure that the gymnastic roller has no disadvantages, but this is not entirely true. Doctors and trainers warn that for physically unprepared people, performing even basic exercises will be not just difficult, but almost impossible. Therefore, before starting the training complex, you will need to slightly strengthen the abdominal muscles - classic abdominal exercises will prepare the body for more serious loads.
What muscles work on the ab roller?
In addition to the main muscle, the rectus abdominis, exercises with a roller involve a large number of muscle groups, namely:
- Oblique abdominal muscles.
- Latissimus dorsi muscles.
- Lumbar extensors.
- Trapezius muscle.
- Pectoral muscles.
- Round muscles of the back.
- Diamond-shaped.
- Serratus muscles.
- Deltoid muscles.
- Gluteal muscles.
- Leg muscles - work statically if the roller does not have special pedals.
- Shoulder muscles - biceps, triceps.
Pros and cons of working out with an abdominal wheel
Wheel advantages:
- Strengthens core muscles. Thanks to training the stabilizer muscles, coordination and balance improve.
- Increases strength and endurance, depending on repetitions and degree of load.
- Increases the elasticity of muscle fibers by stretching them.
- Increases joint mobility.
- Improves the shape of the shoulder girdle and torso.
Disadvantages of the simulator:
- Not all models make it easy to maintain balance. Some people find it difficult to maintain balance on the wheel, so there is a risk of falling.
- The complexity of the technique takes a lot of time to master the simulator. The first time you cannot complete the exercise with the full range of motion.
- Most of the muscles with the roller work statically; the machine does not involve the leg muscles in dynamic work, mainly training the torso.
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.
Technique for performing exercises with an abdominal wheel
- Get on your knees with a mat under them.
- Place your palms on the handles of the wheel and take the starting position - hands under your shoulders.
- From the position, tensing the muscles of the abdomen, back and buttocks, while inhaling, roll the wheel further away from you, trying to lower your torso on straight arms as low as possible to the floor. Don't bend your elbows.
- Exhale, maintaining tension in the muscles, and return through effort to the starting position.
Exercise options
Rolling the wheel while twisting to the sides. The movement remains the same, but from the middle of the amplitude the wheel is rotated to the side while contracting the oblique abdominal muscles. Turns are performed alternately.
Performing the exercise with straight knees. In this case, the plank position is assumed and stabilized. The wheel rolls as far as possible from the body and when lifting, the legs are not involved in the work and do not bend.
To simplify the previous option, you need to place your feet wide apart from each other. The movement remains the same, but due to the positioning, the return will be much easier.
If you use rollers with a handle between two wheels, then you can master the one-handed option. The movement is the same, but only one hand holds on to the wheel, and the second remains to rest on the floor, or is placed behind the back.
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.
Top 3 manufacturers of fitness ab wheels
Gymnastic wheel from Sima Sport
Brand of budget exercise equipment for home use. A roller with a double wheel, 17 cm in diameter, and handles on the sides will provide a full load on all target muscle groups. The manufacturer has included a mat to support your knees. Approximate cost from 490 rubles.
Bradex Ab Wheel
“Ideal Abs” – a gymnastics roller with a return mechanism and a wide tread that protects against falls, makes training easy for beginners. The ergonomically shaped handles are made of non-slip material, and the base is made of carbon steel. A mat is included. Approximate cost – 1610 rubles.
Ab roller from Star Fit
The RL-102 PRO gymnastics roller with comfortable neoprene handles (internal material is plastic), following the contour of the hand, and two wheels increase the comfort of exercise. The diameter of the wheel is 16 cm. The diameter of each handle is 11.5 cm. The exercise machine can withstand weight up to 200 kg. Approximate cost from 700 rubles.
Recommendations for training with a fitness wheel
- Select the amplitude of movement individually; if at first you cannot lower the body low, bring the wheel to the point from which it will be easier to return back. Then gradually increase the incline.
- Don't train too often; your muscles get a lot of work with the roller, so give them a rest.
- If you can perform the exercise no more than 5 times with full technique, it’s okay, this will increase muscle strength.
- Gradually increase the number of repetitions or proceed from easy options to complex ones.
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!
