Ab Roller



The abdominal roll-out is the primary exercise performed with an ab roller (a form of anti-extension core training). As you roll forward, the core works to prevent the back from arching, while flexing the spine to both stretch and contract your abs through a full range of motion. This movement provides a huge challenge to your rectus abdominus (the six-pack muscle), as well as deep spinal stabilizers, such as the transverse abdominus. This makes the ab roller a great tool for a stronger, more muscular core.

Rollouts train your abs to prevent you from going into extension. The concept is similar to a Plank, but Rollouts are much more difficult. Many consider Ab Rollouts to provide a better abdominal workout than traditional flexion exercises because of this fact. Read more here.


Kneel on a towel or pad and grasp the ab wheel handles. Flex your glutes and abs. Keeping your back straight, lean forward and roll the wheel forward until your arms are overhead and your torso is nearly parallel to the floor. Roll the wheel back toward your knees to return to the starting position.

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Muscles Trained 


  • External Core Muscles
  • Internal Core Muscles


  • Hip Flexors
  • Deltoids
  • Latissimus Dorsi
  • Triceps Brachii


Today we will show you the Ab Roller. This is an advanced core exercise which mainly focuses on the Rectus Abdominus. For the set up position we are going to get Ryan to start on his knees with the roller placed beneath his shoulders and his arms straight. Then he is going to roll all the way out, ensuring a full range of motion, with the hips almost to the ground and arms fully extended. Then he is going to pull back in and do two more of them for us.

You want to squeeze the glutes on the way back and maintain neutral spine.

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Common Errors

One common error which is seen with this ab roller exercise is the hips staying up in the air and not going all the way to the ground, thereby reducing the full range of motion. Another common mistake is arching the back. This typically means that you are using your back (erector spinae) muscles rather than your abdominal muscles to brace


  • Swiss ball Rollout
  • Standing Ab Wheel Rollout- To make this exercise even harder,  try performing it off your toes.
  • Weighted Barbell Rollout
  • Single Arm db Rollout


Check out these other resistance training exercises:


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