Ab Roller

About This Exercise

The Ab Roller is an intermediate core strengthening exercise that challenges the entire anterior chain by resisting spinal extension. It develops anti-extension core stability and shoulder girdle control under load.

1Setup

1. Kneel on a mat with your shins flat on the floor. 2. Grasp the ab roller handles with both hands, using an overhand grip. 3. Position the roller directly beneath your shoulders, arms perpendicular to the floor. 4. Brace your core and set your spine in a neutral, rigid position from knees to head.

2Execution

1. Initiate the movement by slowly rolling the wheel forward, leading with your shoulders while maintaining a rigid torso. 2. Extend as far as you can without allowing your hips to sag or your lower back to hyperextend. Your body should form a straight line from knees to head at maximum extension. 3. Pause briefly in the extended position, keeping your core braced. 4. Initiate the return by forcefully contracting your abdominal muscles to pull your hips forward, rolling the wheel back to the starting position. Common Error: Leading with the hips or allowing the lower back to collapse.

Pro Tips

• Initiate the return by thinking 'pull your belly button toward your spine' to engage the core.
• Keep your gaze slightly ahead of the roller to maintain a neutral neck position.
• Avoid going so deep that you cannot maintain a straight, rigid torso line.
• Squeeze your glutes throughout to help stabilize the pelvis.