Ab Roller

Also called ab wheel and ab wheel rollout.

Works

Abs, plus shoulders

Equipment

Other kit

Level

Intermediate

Type

Compound

How to do it

Setup. Hold the Ab Roller with both hands and kneel on the floor.

1. Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
2. Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
3. After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

Cues

• Start on the knees, hips forward.
• Roll out as far as the back stays flat.
• Pull back with the abs, not the arms.

Common mistakes

• Arching the low back.
• Hips breaking.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.