Strengthen your core with these eight ab roller workouts

 

Perform these straightforward workouts on an ab roller to strengthen and tone your abdominal muscles.

 

If you are sick of doing crunches and planks, then ab roller workouts may be able to help you take your stomach toning routine to the next level. Having rock-hard abs isn't the only way to demonstrate that you have a strong core. Core muscles are vital for exercises such as Pilates and running on the best treadmills at the gym, which can help improve your overall fitness. Core muscles can also help improve your posture. They can also assist you with maintaining your equilibrium as you get older.

 

Exercises that focus on specific areas of your abdominals should be included in your routine if your goal is to have a toned stomach. These are your external and internal obliques, pyramidal, rectus abdominis, and transversus abdominis muscles. You can exercise these muscles more effectively by using an ab roller, which will also help you work out your upper body and, in some situations, your lower body.

 

We came up with the most excellent ab roller exercises with the assistance of PT Georgie Spurling, the creator of GS Wellness. These exercises are designed to help you develop your core and train all of those different muscles.

 

You will want to use the roller on a level surface, and you will want to begin by positioning the roller precisely underneath your shoulders, as though you were going to perform a push-up. According to Spurling, an effective core workout should include performing ten repetitions of each of the movements listed below.

 

1. Plank Roller

 

First, grab the roller handles with both hands, and make sure that your shoulders are positioned higher than your wrists.

 

You should get into a high plank position and keep your weight shifted forward as you do so. You should hold this plank position for thirty to forty-five seconds before releasing it by bringing your knees to the floor.

 

"This isometric ab roller exercise seems very easy yet works most muscle groups in the body," explains Spurling. "It's a great way to get a full-body workout without spending hours in the gym." Additionally, it is an excellent method for reawakening the deep stability muscles in and around your abdominal region.

 

2. Roller tucks

 

Lift yourself into a high plank position by positioning both of your feet on the handlebars of the roller. To prevent the roller from tipping, you must ensure that your weight is transmitted evenly across both hands.

 

While maintaining a position where your hands are immediately below your shoulders, and your knees are slowly brought closer to your chest, you can support yourself by drawing your belly button toward your spine. Take it easy as you roll back out.

 

You must maintain a downward gaze during the entirety of this maneuver; failing to do so will result in you rolling backward.

 

According to Spurling, this is an excellent exercise for strengthening the shoulders and the rectus abdominis (the front abdominal muscles).

 

3. the bear crawl

 

While on all fours, place your hands on the roller's bar, then raise your knees a few centimeters off the ground.

 

If you are starting, you should hold onto that position for a while. You can increase the difficulty of the move by walking forward and backward while keeping your core engaged in maintaining your balance and stability.

 

According to Spurling, this exercise is fantastic for toning and engaging your pelvic floor, shoulders, and scapula (the blade that sits on top of your shoulder).

 

4. Birddog

 

Begin the exercise by bending both knees to a 90-degree angle. Please put your hands on the roller, and then make sure that your shoulder blades are aligned, so they are directly over your wrists.

 

Raise one leg to the sky while maintaining a neutral spine position, then slowly descend that leg and switch legs. You should feel this sensation through your core as you raise and lower your legs.

 

According to Spurling, the ab roller is an excellent workout for maintaining balance and stability, and it also engages all of your core muscles.

 

5. Slanted rolls

 

Put your arms behind your head and lie on your side as if you were ready to do a side plank.

 

Keep a firm grip on the roller with both hands. Maintain a bent knee on the leg closest to the floor while extending the other leg.

 

Roll the roller down slowly while maintaining the position of your belly button, and then squeeze your abdominal muscles to bring them back up. Make an effort to keep your chest turned toward the floor as much as possible.

 

"This is a variant of the ab rollout, but with this motion, you focus more on your obliques and waist," adds Spurling. "This move targets your obliques and waist more than your abdominals."

 

Rolling pikes

 

Beginning in a high plank position with your hands on the roller handles is the starting point for this exercise.

 

Lift your hips into a pike posture while keeping your core engaged, and then roll back down into a high plank position as slowly as you can. This will help you maintain the stability of your spine.

 

According to Spurling, "this great ab roller workout is hard, but it fires up your transverse abdominis," which is your deepest core muscle. It also fires up your back muscles.

 

7. One-leg stand

 

Beginning with one foot on the roller, slowly walk your hands out to the side and pull your body into a high plank position. This is your starting position. The other one of your legs ought to be stretched outwards.

 

It takes a lot of strength and balance to keep this position, but give it your best shot for as long as you can before switching legs. Ten repetitions of this exercise should be performed on each leg.

 

According to Spurling, the exercise known as the ab roller engages not only your abdominal muscles but also your glutes and shoulders to provide stability.

 

8. Press up with a roller

 

Maintain a bent knee position while holding the handles of your abdominal roller.

 

While keeping your head tucked, and your core engaged throughout the action, bend your elbows to create a 90-degree angle and lower your chest to the floor. Push yourself back up while keeping your hips engaged.

 

According to Spurling, this exercise works the chest, back, and core muscles in addition to the shoulder muscles.

Article source : https://www.livescience.com/ab-roller-exercises

Image source  : https://pixabay.com/id/photos/peralatan-latihan-rol-olahraga-2874410/

Does ab roller strengthen core?

Are Ab Rollers actually effective?

What core muscles does the ab roller work?

Is ab roller effective for abs?