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Abdominals

Ab Roller

Ab Roller (Start)Ab Roller (End)
LevelIntermediateEquipmentOtherMechanicCompoundForcePull

A rolling exercise where you extend your body forward on a wheel and pull back, challenging the abs to resist your lower back sagging.

Strength
Primary musclesAbdominals
Secondary musclesShoulders

Energy burned

≈ 20 kcalFor 3 × 8–12, rest 90s · ≈ 3.5 kcal/min

Estimate range 15–25 kcal (±25 %)

Muscle mass worked7 %
Effort during a set5.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Kneel on a mat and hold the roller handles with both hands directly under your shoulders.
  2. 2Tuck your pelvis slightly and brace your abs so your back is flat.

How to perform

  1. 1Roll the wheel forward slowly, extending your arms and hips together.
  2. 2Go as far as you can while keeping your lower back from sagging.
  3. 3Pull the wheel back by bracing your abs and drawing your hips back over your knees.
  4. 4Return to the start and repeat.

Alternatives

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Stretches for Abdominals

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