Ab Rollout

Ab rollout is an excellent exercise to train the rectus abdominis (the straight abdominal muscles), transversus abdominis (the deep abdominal muscles), as well as stabilize the back and shoulders. The exercise is typically performed with an ab wheel and requires strong core stability. Ab rollouts are ideal for improving core strength and control.

Correct Technique

To perform an ab rollout correctly, follow these steps:

  1. Start on your knees with the ab wheel in front of you, and grab the handles with both hands.
  2. Keep your back neutral and engage your core as you slowly roll the wheel forward, extending your body.
  3. Roll as far forward as possible without letting your back arch or round.
  4. Pull yourself back to the starting position by engaging your abdominal muscles and rolling the wheel back toward your knees.

This video demonstrates perfect technique and progressions for ab rollouts, which is particularly useful for both beginners and advanced athletes.

Common Mistakes

To avoid injuries and optimize your workout, you should avoid these common mistakes:

  • Arching the back: Keep your back neutral throughout the movement. If you let your back arch, it can lead to lower back pain.
  • Going too fast: Ensure that the movement is slow and controlled so that you effectively engage your core muscles.
  • Lack of core engagement: Remember to keep your core engaged throughout the exercise to protect your lower back and optimally activate your abdominal muscles.

This video is perfect for beginners and includes ab rollouts as part of a 10-minute core workout that can be performed at home.

Modifications and Variations

Ab rollout can be adjusted depending on your level:

  • Kneeling roll: For beginners, you can stay on your knees throughout the exercise, making it less intense.
  • Standing ab rollout: An advanced variation where you start from a standing position and roll forward, requiring more core strength.
  • Sliding ab rollout: Use a towel or a sliding mat on a smooth floor as an alternative to the ab wheel for variation.

Reps and Sets

Start with 2-3 sets of 8-12 repetitions. If you are new to ab rollouts, you can begin with fewer repetitions and gradually increase as you get stronger.

Breathing

Inhale as you roll forward, and exhale as you pull back. This helps you maintain stability and control throughout the exercise.

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