Ab rollout using a Mirafit Power Ab Roller and Knee Pad

Whether you call it an Ab Roller or an Ab Wheel, there’s no question that this simple piece of home-gym hardware could help you build a rock-solid core and develop the muscle stability  you’ve been looking for.  

Ab Roller Benefits

At first glance, it’s hard to believe that a small wheel attached to a couple of handles could create some of the toughest core strength exercises that you’ll find, not just at home, but in any fully-kitted iron jungle.  

The kneeling ab wheel's ability to effectively target and engage your entire core is what makes it the go-to piece of equipment for your stabilizer muscles. These under-rated and often-overlooked muscle groups are the key support for our skeleton, helping us to maintain our balance and correct posture.

Are Ab Rollers Good?

Before you attempt your first ab-wheel rollout, it’s important to remember that it’s considered an advanced exercise, and you shouldn’t feel discouraged if you can’t quite stretch quite as far as you’d hoped. But if you’re struggling, don’t panic. We’ll teach you a few ways to strengthen your ab roller target muscles (such as your core) so you can roll out like a pro in no time. 

If you’re already there, then you’ll be pleased to know you’re now in a position to perform the best collection of exercises for your abdominal and core muscles. In fact, according to a medical study by Youdas and colleagues, the ab-wheel rollout came out on top for the rectus abdominis (six-pack muscle) when compared to three other commonly incorporated exercises, including the crunch.

Four tips for the perfect ab wheel rollout 

Ab rollout using a Mirafit Power Ab Roller and Knee Pad

While undoubtedly one of the best tools in your core-strength training, you won't see the results you’re hoping for if you have incorrect form. To help you make sure you’re getting the most out of your hard work, and to avoid impingement or injury, we’ve put together four tips for the perfect ab wheel rollout. 

1 - Keep your elbows straight 

Ensure you place your elbows straight and lock them into a comfortable position. If they bend, you’ll take the tension away from your abs and put it onto your triceps. 

2 - Pull with your abs 

If you’re new to the rollout, it’s not uncommon to use your arms before engaging your core to pull the wheel back and finish the rep. Try to engage the abs throughout the movement and leave the arms out of it. 

3 - Don’t sit on your hips 

At the end of every rep, remember not to bring your rear past the back of your knees. Try to imagine an invisible line and crunch towards the line, but never crossing it. Passing that line will put unwanted pressure on your hip flexors.  

4 - Ensure a posterior pelvic tilt 

Pain when stretching all the way out? Stop your pelvis dropping into anterior pelvic tilt (back lowering - hips forward) throughout the exercise. Keeping your pelvis back, or at least straight, and you’ll notice that any lower back pain while doing this exercise will disappear. 

How to perform an Ab wheel rollout 

Ab rollout using a Mirafit Power Ab Roller and Knee Pad

• Start in a kneeling position with your knees resting on a soft pad or at the back of a yoga mat, and place one hand on each end of the ab wheel handles directly below your chest.  

• Maintaining a neutral spine, begin to lean forward and allow the ab wheel to roll out in front of you, remembering to keep your arms straight and elbows locked. 

• Once you reach your farthest forward point, without compromising your form and placing pressure on your spine, hold for a short second, and start to roll back. 

• Continuing to engage your abdominal muscles, pull the ab wheel back underneath your chest to the starting position. Don’t forget the invisible wall from your knees up, and keep your hips forward.  

As an already advanced exercise, you’re going to need a certain level of core strength to complete an ab rollout. And while practice makes perfect, sometimes, it’s better to get back to the basics and build your balance and power from the ground up. 

If you’re looking for a collection of core-focused movements that help attain some of the ab roller benefits, check out our blog on the 10 Best Core Exercises that you can do from home.  

For more content, follow us on Instagram, YouTube, TikTok, and on our official Mirafit Facebook page.

Enter your email to signup to our newsletter

Tags: Equipment > Rollers ; Exercise Type > Conditioning ; Target Area > Core