Ab Roller

Performing an ab roller exercise effectively involves following these steps:

1. Setup: Start by kneeling on the floor and placing the ab roller directly in front of you.

2. Positioning: Grip the handles of the ab roller firmly with both hands, ensuring they are shoulder-width apart. Your arms should be fully extended, and your hands directly under your shoulders.

3. Engage Core: Engage your core muscles by tightening your abs and bracing your torso. This will help stabilize your spine throughout the exercise.

4. Roll Out: Slowly roll the ab roller forward, extending your arms and keeping your back straight. Focus on using your abdominal muscles to control the movement rather than your arms or shoulders.

5. Stretch: Continue rolling out until your body is fully extended and your arms are overhead, with your torso hovering just above the ground. Avoid arching your back or allowing your hips to sag.

6. Contract: Pause briefly in this extended position, feeling a stretch in your abdominals.

7. Return: Slowly roll the ab roller back towards your knees by contracting your core muscles. Keep the movement controlled and avoid letting your lower back sag.

8. Repeat: Aim for 8-12 repetitions per set. Focus on maintaining proper form throughout the exercise.

9. Adjustment: If you find the exercise too challenging, reduce the range of motion by not extending as far forward. You can also perform the exercise on an exercise mat for added comfort.



Consistently practicing the ab roller exercise will strengthen your core muscles, improve stability, and enhance overall abdominal strength.