Effective abdominal training with the AB roller

With the AB roller you can specifically strengthen your core.
In this article we answer the most important questions about AB roller training:
- How do I use the AB roller and what do I have to pay attention to?
- What exercise variations are there?
- Why is AB roller exercise so good for your stomach?
How do I use the AB roller?
During the AB roll workout, you tense your core and roll back and forth on the floor.
Your hands rest on the “AB Wheel” or “ AB Roller ”, which allows you to roll.
You start on your knees. Only roll back and forth with the AB roller as far as you can maintain the tension in your torso!
Important: Place a soft mat under your legs to relieve pressure on your knees.
“Rolling out” is a so-called “anti-extension” exercise. To avoid injuries, you should not overextend your back at any time - i.e. do not arch your back.
Starting position...
Your body is in the push-up position on your knees. You tense your abdominal and gluteal muscles strongly. You keep your body straight or in a slight arch.

... and roll off
Now roll forward as far as possible with your arms stretched. You hold the tension there briefly and then roll your arms back again.


Why do I build abs when rolling out?
AB roll training is extremely effective for core muscles and a strong back. The further you roll forward, the more force your core muscles have to exert to stabilize your torso. This is how you specifically build abdominal muscles.
The entire abdominal and gluteal muscles must hold the ribcage and pelvis firmly in place to stabilize the spine in between. The chest is pulled down and the pelvis is straightened.
The straight abdominal muscles in particular play an immense role here. It runs from the chest to the pubic bone. In the same way, the oblique and transverse abdominal muscles help to firmly tense the middle of the body.
Without the appropriate activity of these many muscles, the chest and pelvis would tilt away from each other and the lumbar spine would over-extend and you would go into a hollow back.
Variations for beginners
Building abdominal muscles with negative reps
If you don't have enough strength to roll back, you can do negative repetitions while rolling out. To do this, you roll forward in a controlled manner as far as you can. You hold the high tension at the end point for a moment and then carefully lay your body down. Now walk your hands back to your starting position and repeat the process. This technique is particularly suitable for building the strength necessary for a full repetition.
Exercise gently with a resistance band
To make the movement easier, you can use a resistance band. Attach the band to the feet and the AB roller. As you roll forward, the band creates resistance, which helps you through the difficult phase of rolling back. This allows you to perform several repetitions of the exercise with a focus on correct technique.
Side rolls for side abs
Instead of just rolling straight ahead, you can alternately roll to the right and left at a small angle. This gives the exercise a rotational component. If you roll to the right, your body also wants to twist to the right. You prevent this and keep your torso parallel to the ground. Now your oblique and lateral abdominal muscles are challenged even more. Make sure you roll balanced to both sides.
Variation for advanced users
AB roll out on the feet
For strong athletes with very good core stability, rolling out on their feet is a new challenge. Here you support yourself on your feet instead of your knees. From a bent over position, roll back and forth as far as possible. The exercise offers a greater amplitude of movement and a much higher intensity. The reason for this is that your supporting contact surfaces (hands and feet) move even further away from your torso. Since the strain on your back is very high, you should only do this exercise if you have acquired perfect technique.
