AB Roller Exercises for Beginners

AB Roller is a piece of simple and inexpensive fitness equipment. With it, you can train the core muscles and press. AB Roller Exercises for Beginners provides comprehensive training with a minimum of equipment. The benefit of training is not only that you train and form a beautiful sexy press. You get a solid corset of their muscle which is required in all sports games, combat sports. So in this post, we have prepared information about ab roller workouts.

AB Roller Benefits

For training, the abdominal muscles have a lot of different fitness equipment and exercises. Each option has its advantages. For training with ab roller it is:

  • integrated training of the core muscles
  • the work includes up to 20 muscles, including muscle stabilizers
  • with the correct technique, the posture is corrected
  • increases endurance of back muscles
  • improves and develops muscle co-ordination
  • the ability to do more exercise properly with heavyweight through proper retention of the trunk
Some models may have additional advantages. Which are related to their design features. If you want to know more, take a look at our updated rating Best Ab Roller 2022 with detailed reviews of advantages and disadvantages.
TOP 1 Ab RollerPerfect Fitness Ab Carver Pro

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Contraindications for Training with Roller

Since the exercises have their own characteristics there are contraindications for its implementation. These include:

  • Serious injuries of the spine, joints
  • Pregnancy
  • Repetitive strain injury

AB Roller Muscles Worked

This is a complex exercise, which simultaneously works many muscle groups. Among them:

AB Roller Exercises for Beginners

  • ABS and Core. These muscles get a significant load. Straight muscles are involved in flexion and extension of the body, work in both cycles of movement. Oblique muscles act as a stabilizer when rolling forward. They also actively participate in the work during the exercises with rotation to the side.
  • Back. Back muscles are involved in rolling back and forth, hold the body in static exercises and stabilize its position.
  • Deltas. All three beams of deltoids are involved in almost all exercises.
  • Chest Muscles. Participate in the process as additional muscles are actively involved in the work with a large amplitude of movement.
  • Legs. Included in the work when performing exercises with straight legs.
  • Arms (triceps). Feel the static load. Used to keep the balance of the wheel when driving.
  • Joints. In addition to the main muscle groups involved in training tendons and joints.

AB Exercises with Roller

Training with this equipment can be performed together with other exercises for the press muscles. Either you can do super series or circles of different variations of exercises with a roller. I usually include in training one of the exercises along with light leg training. Or multiple 3-4 sets after training of the arms or shoulders. Below are the basic exercises that can be used in training.


General Recommendation

Before we introduce you to the exercises, we suggest you study the General recommendations that are important to follow during training.

Warnings: make sure there are no contraindications, which we wrote above. Always perform a light warm-up, this will reduce the likelihood of injury or stretching. Use serviceable equipment. Hands should not slide on the handle. For the convenience of the exercise, use a Mat for the knees, which is included in the kit or other fitness Mat. A minimum of 40 minutes should pass after a meal.

The technique of exercises: taking the starting position slowly and controlled start moving, passing the desired distance, pause for 1-2 seconds. During exercise with AB roller, you need to be grouped, keeping the balance of your body. Keep your back and neck straight. Hands should also be straight, allowed to slightly bend them at the elbow.

No need to try to change their position on the handle during the exercise. Try not to move your wrists. Do 8-15 reps in each set. If you do not have enough strength to perform exercises with the right technique, ask your assistant to help you, as well as perform additional exercises on the lagging muscle groups. Breathe evenly.

Best AB Roller Exercises for Beginners

So, let’s move on to the exercises themselves. We describe General principles without taking into account the specifics of individual models of equipment that can reduce the load.

1. Ab Wheel Plank

Ab Wheel Plank
Great exercise for beginners. It allows you to strengthen the necessary muscle groups, learn to keep balance. You will understand how to hold the roller in the future when performing exercises. To perform, kneel, set the roller in front of you and grasp the handle, straighten your legs and keep your body fat for 30 to 60 seconds.

2. Knee Roll-Out at Half Amplitude

The easiest version of the exercise, which is recommended for beginners. Holding hands on the handle on his knees perform rolling forward in half the possible amplitude of the movement. The lighter part of the movement is performed to an angle between arms and body of about 90 degrees, after which the reverse movement is performed.

It is recommended to perform 10-15 repetitions.

3. Knee Roll-Out in Full Amplitude

Knee Roll-Out in Full Amplitude
The next step as training will be similar to the movement at full amplitude. A similar movement is performed, but the rollback is performed to the endpoint until the torso is almost parallel to the floor.

It is recommended to perform 8-12 repetitions.

4. Roll-Out from the Prone Position

To make it easier to perform the exercise in full amplitude on straight legs, you can perform this exercise. Lie on the floor on his stomach, taking the roller in his hands straighten them forward in front of him. With the force of starting the movement for a full recovery. After that, slowly return to the starting position. Lying on the floor muscles will get a break, which will simplify the task. 8-12 repetitions.

5. Roll-Out with Stop

Roll-OUT with Stop
Also, if you immediately perform a rollback with ab rolls, it is difficult to use the limiter. This can be a wall or other object that allows you to rest against the roller at the farthest point of the movement. This will eliminate the peak load when rolling back. Having rested you will be able to make a pause in 1-2 seconds without the need to stop employing the force of muscles.

Perform 8-12 repetitions

6. Roll-Оut of Standing Position

To take up these variants of the exercise is when all the previous options are performed without significant effort. Standing on straight legs bend over, put a roller on the floor and start moving forward until the floor is touched by your chest. After a pause of 1-2 seconds back to the starting position. 8-15 reps

7. Aside Roll-Оut

aside turns
Having mastered the basic options of exercises, you can perform additional ones. In this embodiment, exercises you need to perform a forward movement with a turn to the side. So you are more involved in oblique abdominal muscles. You must perform an equal number of repetitions on each side.

Perform 12-16 repetitions

8. Push-UPS from the Roller

You train your arm muscles (triceps), shoulders, chest. Holding the video in front of you becomes the bar. Slowly perform push-UPS, keeping balance. The work actively includes muscle stabilizers. The recommended number of repetitions 8-12

9. Bridge Hold

Bridge Hold

This exercise trains the hips and buttocks, as well as the lower back. To perform lie on your back, spread your hands slightly to the side and put your hands down.

Feet are set on the handle of the roller. Bending his legs in his lap roll up to him lifting the pelvis. Hold this position for a few seconds and return to the starting position.

Initially perform 8-12 reps.

It is most convenient to perform this exercise with the Lifeline Power Wheel.

Your feet will be securely fixed and the exercise will be as comfortable as possible. If there is no such a roller, any other with a straight handle of sufficient width will do.

10. One-Leg Roll-Out

This is a more complex version of the standard rolling out on straight legs. Require good training of the muscles of the stabilizers. Standing on the floor roller put in front of you, start rolling out firmly holding the handle. Lift one leg, hold it straight. The reverse movement is performed standing on one leg. Returning to the original starting position and repeat the movement of raising the second leg and making a 6 – 10 repetitions.

11. Oblique Tuck with Roller

Also, this exercise can be performed to train oblique muscles. Its peculiarity lies in the fact that when performing reverse movement alternately rises leg bent at the knee to the elbow on each side. It is recommended to perform an equal number of repetitions on each side.

AB Workout with Roller Wheel

We recommend that you gradually master these exercises and take the time to do many repetitions. Initially, it is important to learn the right technique. For efficiency, mix and match exercises and gradually decrease the rest time between sets. Also, the regularity of training is important for the result. We wish you Success in mastering ab movie.

AB Roller Wheel Effectiveness

Training with this equipment allows you to develop the strength and endurance of the muscles of the press. The main difference in the complex load on muscle groups, the active inclusion of muscle stabilizers. This is not an isolated exercise. This allows you to reach the depth of relief and quickly get a strong muscular corset. Quickly improves your functionality.

Exercises with AB Roller Wheel are significantly different from standard crunches or burrow lifts. This allows you to give significant stress to your muscles and progress. You also strengthen the muscles of the lower back. This is important if you exercise with free weight. You will be able to hold the body flat and train with the right technique more effectively.


# Are Ab Rollers good for beginners?

Not all exercises will be easy for beginners. But in this article, we have tried to pick up a variety of workout options. So why choose such workouts? They are very effective for building strong and durable abs.

# Does Ab Roller reduce belly fat?

Training with the Ab Roller is mostly aimed at strengthening the abdominal muscles. You can burn fat with the Ab Roller if you perform a large number of repetitions.

# Does the Ab Roller really work?

Ab Roller really works. It is an active strain on the abs and cortex muscles. The stabilizer muscles are also included in the load. This kind of training allows you to get a deep relief.


Training with the Ab Roller allows you to effectively build the AB muscles. It is important to master and follow the technique of performing exercises and not to strive to perform a large number of repetitions at once. AB Roller Exercises for Beginners is a test of willpower. Because it is often not as easy as it seems at first. Initially, use lighter versions of the exercises, leaning on your knees or using a stopper.


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