Difference between revisions of "Use an Ab Roller"
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| − | The ab wheel roller is a simple but high-impact exercise tool. An ab roll routine will strengthen your abdominal muscles and gradually improve flexibility. You'll need to work hard for your core stability, but you can be confident that the ab roller delivers real results.<ref>http://www.muscleandfitness.com/workouts/abs-exercises/spin-ab-wheel-rock-hard-core</ref> All you need is a flat, unobstructed surface to get started. | + | The ab wheel roller is a simple but high-impact exercise tool. An ab roll routine will strengthen your abdominal muscles and gradually improve flexibility. You'll need to work hard for your core stability, but you can be confident that the ab roller delivers real results.<ref name="rf1">http://www.muscleandfitness.com/workouts/abs-exercises/spin-ab-wheel-rock-hard-core</ref> All you need is a flat, unobstructed surface to get started. |
[[Category:Abdominal Exercises]] | [[Category:Abdominal Exercises]] | ||
== Steps == | == Steps == | ||
=== Performing an Ab Roll === | === Performing an Ab Roll === | ||
| − | #Stand upright with the ab roller at your feet. Make sure that there is a length of smooth, unobstructed floor space before you that is at least equal to your height. There are several ways to use an ab roller – but starting on your feet is generally considered the "right way."<ref>http://www.nowloss.com/ab-roller-exercise-wheel-instructions.htm</ref> | + | #Stand upright with the ab roller at your feet. Make sure that there is a length of smooth, unobstructed floor space before you that is at least equal to your height. There are several ways to use an ab roller – but starting on your feet is generally considered the "right way."<ref name="rf2">http://www.nowloss.com/ab-roller-exercise-wheel-instructions.htm</ref> |
| − | #*For a slightly easier, lower-impact roll, start on the floor on your hands and knees. Place a pillow or folded up blanket under your knees for comfort. Grip the ab roller with both hands, and prepare to roll. This can be a good beginner's move – but you'll need to learn to start on your feet for a full-impact workout.<ref | + | #*For a slightly easier, lower-impact roll, start on the floor on your hands and knees. Place a pillow or folded up blanket under your knees for comfort. Grip the ab roller with both hands, and prepare to roll. This can be a good beginner's move – but you'll need to learn to start on your feet for a full-impact workout.<ref name="rf1" /> |
| − | #Bend over to grasp the ab roller. Keep your knees straight, and bend at the waist as though you are touching your toes. Firmly grip the bars on either side of the ab roller wheel. Point the wheel straight in front of you so that you'll be sure to roll forward.<ref>http://www.beastskills.com/ab-wheel-rollout/</ref> | + | #Bend over to grasp the ab roller. Keep your knees straight, and bend at the waist as though you are touching your toes. Firmly grip the bars on either side of the ab roller wheel. Point the wheel straight in front of you so that you'll be sure to roll forward.<ref name="rf3">http://www.beastskills.com/ab-wheel-rollout/</ref> |
#Roll forward and contract your abs. Hold the bars on either side of the wheel, and let the ab roller carry your torso forward. Keep your toes planted firmly so that you don't lose control. Roll your hands, arms, and torso forward until your full body is extended parallel to the ground: rigid from ab roller to toes. Keep your abs tight. | #Roll forward and contract your abs. Hold the bars on either side of the wheel, and let the ab roller carry your torso forward. Keep your toes planted firmly so that you don't lose control. Roll your hands, arms, and torso forward until your full body is extended parallel to the ground: rigid from ab roller to toes. Keep your abs tight. | ||
| − | #*If you began with your knees on the the ground, let them come off of the floor as you roll forward. The difference here is that you are lifting yourself up into the fully-extended position rather than "rolling down." Flatten yourself out from your kneel so that your body is perfectly parallel to the floor.<ref>http://abmachinesguide.com/ab-wheel-workouts-instructions/</ref> | + | #*If you began with your knees on the the ground, let them come off of the floor as you roll forward. The difference here is that you are lifting yourself up into the fully-extended position rather than "rolling down." Flatten yourself out from your kneel so that your body is perfectly parallel to the floor.<ref name="rf4">http://abmachinesguide.com/ab-wheel-workouts-instructions/</ref> |
| − | #*Hold your form tight. Keep your body straight from head to toe, and try not to let your knees or bottom sag toward the ground. Do not let your back arch. Keep your head down, facing forward.<ref | + | #*Hold your form tight. Keep your body straight from head to toe, and try not to let your knees or bottom sag toward the ground. Do not let your back arch. Keep your head down, facing forward.<ref name="rf3" /> |
#Hold the position for 2 to 3 seconds. The longer you hold the fully-stretched or "rolled out" pose, the more intensively you will target your abs. Begin with several sets of 10-15 short reps. | #Hold the position for 2 to 3 seconds. The longer you hold the fully-stretched or "rolled out" pose, the more intensively you will target your abs. Begin with several sets of 10-15 short reps. | ||
| − | #Return to the starting position. After a few seconds, use your core muscles to roll the ab roller back toward your feet. Slowly pull yourself up to your feet, keeping the same careful pace the whole time. As you "roll in," perform the mirror opposite of the "roll out" move that you used to stretch yourself out. Once you're back on your feet, you have completed one "rep" of a standard ab roller workout.<ref>https://www.youtube.com/watch?v=VmqDIL2xzbk</ref> | + | #Return to the starting position. After a few seconds, use your core muscles to roll the ab roller back toward your feet. Slowly pull yourself up to your feet, keeping the same careful pace the whole time. As you "roll in," perform the mirror opposite of the "roll out" move that you used to stretch yourself out. Once you're back on your feet, you have completed one "rep" of a standard ab roller workout.<ref name="rf5">https://www.youtube.com/watch?v=VmqDIL2xzbk</ref> |
| − | #*Make sure that you are using your abs to pull yourself back. You may also use your arms, your shoulders, and your lats. Try not to use your hips.<ref>http://www.ebay.com/gds/How-to-Use-an-Ab-Roller-/10000000177771366/g.html</ref> | + | #*Make sure that you are using your abs to pull yourself back. You may also use your arms, your shoulders, and your lats. Try not to use your hips.<ref name="rf6">http://www.ebay.com/gds/How-to-Use-an-Ab-Roller-/10000000177771366/g.html</ref> |
===Honing Your Technique=== | ===Honing Your Technique=== | ||
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#Begin with three sets of 12-15 repetitions. Build the ab roller into your weekly routine. For a basic regimen, aim to do three sets on three days of each week for five weeks. If you want faster results, then you'll need to work yourself even harder. Increase the number of sets and the frequency of the workout to quicken the way to your abdominal dreams. | #Begin with three sets of 12-15 repetitions. Build the ab roller into your weekly routine. For a basic regimen, aim to do three sets on three days of each week for five weeks. If you want faster results, then you'll need to work yourself even harder. Increase the number of sets and the frequency of the workout to quicken the way to your abdominal dreams. | ||
#*Stick to the sweet spot of 12-15 reps per set. Some exercise gurus advocate that you go as low as 8-12 reps per set, while others suggest as many as 20 reps without breaking. Ultimately: do the amount of reps that is comfortable for you. | #*Stick to the sweet spot of 12-15 reps per set. Some exercise gurus advocate that you go as low as 8-12 reps per set, while others suggest as many as 20 reps without breaking. Ultimately: do the amount of reps that is comfortable for you. | ||
| − | #Start on your knees, if necessary. The ab roller is a high-intensity workout tool, and you risk injuring yourself with sloppy or otherwise improper form. If you have trouble performing the full "rollout"—standing to full extension—practice beginning on your knees until you build up a bit more core strength. Switch to the full standing start once you can do 12-15 reps from your knees.<ref>http://www.muscleandfitness.com/workouts/abs-exercises/spin-ab-wheel-rock-hard-core?page=2</ref> | + | #Start on your knees, if necessary. The ab roller is a high-intensity workout tool, and you risk injuring yourself with sloppy or otherwise improper form. If you have trouble performing the full "rollout"—standing to full extension—practice beginning on your knees until you build up a bit more core strength. Switch to the full standing start once you can do 12-15 reps from your knees.<ref name="rf7">http://www.muscleandfitness.com/workouts/abs-exercises/spin-ab-wheel-rock-hard-core?page=2</ref> |
#Hold for longer for a more challenging workout. The standard rep calls for you to hold the fully-extended, "rolled-out" pose for 2-3 seconds before you roll back to your starting position. Experiment with holding the pose for longer – almost like [[Do the Plank Pose|the plank pose]]. Keep your arms, your back, and your legs straight. Hold the extended position for as long as you can before returning to your feet. | #Hold for longer for a more challenging workout. The standard rep calls for you to hold the fully-extended, "rolled-out" pose for 2-3 seconds before you roll back to your starting position. Experiment with holding the pose for longer – almost like [[Do the Plank Pose|the plank pose]]. Keep your arms, your back, and your legs straight. Hold the extended position for as long as you can before returning to your feet. | ||
