In my opinion the Ab Roller (a simple device, consisting of a wheel, or two wheels, with a bar that goes through them to allow them to roll forward and backwards) is one of the most understated equipment for abdominal training. Ab Roller exercises are generally quite tough, for the uninitiated, yet from the casual bystander's perspective it looks really easy.... until you try it!
Ab Roller exercises are one of the best method to build and develop core stability to help us in many other exercises. For example, when we are doing squats, stability in our abs help us to hold the body taut and upright. Hence, in short, better core stability will lead to better compound exercises, and of course, less injuries.
How to perform Ab Roller exercises?
1. For a start, you will require a flat surface. And due to the fact that you might end up falling flat on your face (!), it would be better to attempt this on a clean and soft surface. The cushioned area in your gym might be a good place to start.
2. For beginners, you are strongly recommended to start with you in a kneeling position. Make sure that there is ample floor space in front of you before you start rolling forward.
3. Grip the Ab Roller with both hands, and then move slowly forward.
4. Roll your arms and torso forward until your full body is extended, almost parallel to the ground. During this process, keeps your abs tight. I personally find it better to synchronise it with my breathing. As I roll forward, I will breathe out.
5. Hold the extended position for 2 to 3 seconds, if possible. Then, return to the starting position. This is considered one rep.
6. Of course, if you can, try to set a target of 10 reps. Try doing this for a few weeks, and when this becomes "chicken feet" to you, you might want to then advance to doing the Ab Roller exercise on your toes. Watch my #WellaholicAbRoller challenge videos to give you a sense of how it is done.
In order to maximise this exercise, you will need to learn how to stabilise your mid-section. You will need to learn to control your pelvis and your midsection. When you tilt your pelvis forward (or backward), you will change the curvature of your spine. The trick is to tilt your pelvis backwards slightly before you roll forward on the Ab Roller. This will help you to engage the abdominal muscles better.
Lao Tzu, a great ancient Chinese philosopher, once said, "A journey of a thousand miles begins with a single step". Great things do start with humble beginnings. In a similar grain, I am about to embark on my humble journey, not just on a wellness-centric lifestyle, but also to start a movement grounded on the same principles.
Hence, I take this opportunity to chronicle my personal #wellaholic journey as well, and invite you to stop by, take a look, and hopefully, pique your curiosity. And if you are inspired, I invite you to join me in this #wellaholic journey. Remember, all it takes is a single step forward. If not now, when?
My name is Willie, and I like to muse about things. Things related to me are Wellaholic.