Ab Roller Exercises for Beginners - Easy Workout for Abs

Pretty much every gym fanatic wishes to have a flawless body and 6-pack abs. We have to admit that we all have once dreamt of good abs, showing them off, taking mirror selfies as those guys and girls do on social media. It is also true that some of us only keep dreaming while others try to achieve them. What is your routine for the core? I am sure it will be fairly-efficient. But let me suggest you something much more effective – abs rollers. Most of you may have heard about this gym gadget, maybe from a gym mate, a video, or even a book. And here you all are searching for the best ab roller exercises for beginners!

What are abs rollers?

The abs roller is a piece of gym gadget that you may find in some dusty area of your gym, but it is an excellent way to develop those core muscles. They are essentially a two-handle roller on the sides that requires your core to overdrive while rolling it back and forth. You may find it quite intimidating that is quite normal because it takes some effort to master the exercise. Many gyms aspire to keep their hand off the wheels simply because it is hard. The reason why it is hard is that it works directly on your core, which gives deeper-impacts.

One has to make sure they are doing it right; otherwise, there is a risk of injuring yourself. The motion acts on your abdominal transverse — the deepest layer of the abdominal muscle — to add strength and power to your center. When you are using the ab rollers, your core seeks to prevent your back from leaning down while bending your spine and squeezing your abs via a complete range of motion. Rolls are excellent exercises but physically exhausting. This is because the abs roller will challenge your upper body, in addition to burning your core. To do it effectively, you would need strength in your arms, shoulders, pecs, and lower back.

Benefits of Ab Wheel Workouts

The principle is similar to a Plank. But rollouts are much rigid – so mostly, they are deemed hazardous. And confirmation of the allegation is accessible. Since Wheels rollouts provide better training than conventional bending exercises, it makes your appearance stronger and more defined- if that is your goal. Abs roller has many advantages to your health and fitness. It is a six-pack abs ticket and is the finest core training tool.

All right, let us go through the advantages of the exercise wheel and if you should bother to use it or not:

1. Works an Outsized Number of Muscles Directly at once

Wheel exercises efficiently improve a significant number of muscles. Only a limited fraction of muscles-operate while doing typical exercises like sit-ups, for instance. Almost 20 muscles work in each rollout repetition!!! Cannot believe it? While often considered for ab exercises, the hip bending and oblique muscles are part of this workout as well. This increases the body’s functionality and overall strength.

2. Health Benefits for Daily Life

A solid core is useful not only to look fine but also to boost your overall health.

It strengthens your core stability and equilibrium that positively affects your everyday job, walking, running, etc. These acts also help to prevent accidents.
It will enhance the complete-capacity of your body.
It helps you to fight against diseases.
Help you burn some additional carbs.
Strengthen the muscles to minimize the risk of injury drastically.

3. Getting Rid of the Back Pain.

Using a wheel, you will benefit from six-packs, and the chance of annoying back pains will be minimized.

4. Better Workout

The roller exercises are-hard but more powerful when compared to the other core exercises. Include the roller exercise in your old routine if you believe that is not helping you develop more.

5. Relatively Inexpensive Home Workout Gadget

When we think about buying workout equipment, we often try to think around a few hundred. This is far better than the others, especially that equipment that claims to provide a six-pack in 3 minutes. In simple words, it is Versatile, efficient, economical.

5 Alternative to Ab Roller Exercises (for Beginners Level)

Although the ab roller exercises work like magic, that is not everybody’s cup of tea. Beginners are advised to stay a mile away from the ab roller exercises. To perform the ab roller exercises, one has to have better strength and, some beginners friendly workout may help you build your way through.

We all urge to jump into the advanced level, no matter what the field is. But this will be a better start.

1. Swiss Ball Knee Tucks

Option in contrast for – Ab wheel knee tucks

This exercise is essentially the same as that of ab wheel knee tucks, so this is the perfect alternative to ab roller exercises for beginners-level aspirants. Exercise ball knee tucks are a good start to test your muscle-stabilizing skills and strengthen your core.

Help your upper body with your hands on the ground on extended arms, shoulder-width distance.
On top of the exercise ball, have your feet and the bottom of your shins.
As always, before all else, make sure your pelvis is tucked in, your body is straight, and your spine is at a neutral level.
Roll up the ball with your feet/lower legs to your arms, wrapping your knees beneath you.
Maintain this posture for a while and then slowly go back to the starting position where your body is straight.
Maintaining your core tucked will help you to balance the exercise ball while tucking your knees.
15-20 repetitions are recommended for this workout.

2. Inchworm

Option in contrast for – kneeling and standing ab wheel rollouts.

This workout is a perfect way to improve your core strength dramatically. It needs you to stretch your body and contract it as you go on with the exercise and, as you hit the farthest point, it will demand more and more from your core.

Begin by standing with your feet apart. (shoulder-width distance)
Place your hands on the floor. Ensure that your hip and knees are bent enough.
Make sure your arms are stretched fully and, your back is in a neutral position and, walk out with your hands slowly at one step at a time.
Hopefully, the endpoint should be in as much of a straight line as possible with your body. Keep your arms above your head and your body as close to the floor. Go as far as possible!
Keep the posture for a moment or so for your core to work the double amount. You will feel the burn by now.
Come back to the starting position by walking in with your legs.
8-10 repetition is recommended.

3. Ball Kneeling Rollouts

Option in contrast for – kneeling ab wheel rollout and standing ab wheel rollouts.

As for all the listed ab roller exercises for beginners, this would be the most intimidating one for them. This is the workout that closely mirrors the ab wheel rollouts. This could be very well-designed to get a chance that will give you an understanding of the control and the core strength required. The workout is quite similar to that of the ab wheel rollouts. But your body will be much more raised on the exercise ball than in the ab wheel and, you will be balancing yourself on elbows and not your hands. Try to use a mat or a pad for this workout.

Place the exercise ball in front of you and kneel on the mat.
Join your hands, bring your arms together, and keep your elbows on the exercise ball.
Roll the exercise ball off your knees from here, using your arms. When you do so, your body will stretch as well.
As always, make sure your pelvis is tucked in, your body is straight and, your spine is at a neutral level.
When you hit your furthest distance, roll the exercise ball to the starting position.
Start again from the point where you had begun for the first time.
10-12 repetitions are recommended for this workout.

4. Alternate Arm Leg Plank

Option in contrast for – double and single arm kneeling and standing ab wheel rollouts

When you lift your alternate arm and leg, this variant of the plank decreases the points of stability while holding a plank. This causes a more challenging situation than in the typical plank and helps you to strengthen your stabilizing muscles considerably. It will aim equally on both sides of your core, just like single-arm rollouts and bird dog rollout.

Begin with a tabletop plank position with your arms extended to the limit. Make sure your body is straight while your core is engaged.
Keep them right, raise your left arm and right leg from the ground simultaneously, keep the position for a moment, and then carefully go back to the starting position.
Now lift your right arm and left leg from the ground while keeping your body straight. Repeat this alternatively.
15- 20 repetitions are recommended for this workout.

5. Swiss Ball Pike-Ups

Option in contrast for – ab wheel pikes

Like the exercise ball knee tucks, exercise ball pikes imitate ab wheel pikes, which fulfills the requirement for this being the alternative for ab wheel pikes. Training ball spikes target your lower and lower core muscles as well, which makes it slightly advanced than the exercise ball knee tucks.

Help your upper body with your hands on the ground on extended arms, shoulder-width distance.
Place your feet on top of the exercise ball and the lower half of your legs.
To begin with, as always, make sure your pelvis is tucked in, your body is straight and, your spine is at a neutral level.
Then, slowly push the exercise ball towards your arms by holding your legs straight by using your feet.
This would result in your hips moving upwards and your arms and legs forming a ‘V’ shape. There should be only the top of your toes left on the ball at the end.
Try to roll into maximum once it is reached-roll back to the starting position.
10-12 repetition of the exercise is recommended.

9 Best Ab Roller Exercises (Beginners to Extreme Difficult)

1. Power Wheel Knee Tucks

Level- Beginner

Muscles targeted – core, glutes, hamstrings, hip flexors, biceps, and anterior shoulders.

This exercise targets your deeper and lower abdominals.

You can use your arms to support your body, making it exposed to your ab wheel. Remember that this workout includes a foot strap ab or roller.

In the straps, position your feet.
Set up yourself in the place of a plank. Hold your hands straight below your shoulders and back.
Start rolling the ab wheels with your feet and bring both knees to your chest. Keep in mind that you should hold back and your upper body in place.
Slowly begin to stretch your knees to get back to the starting position.
You are recommended to do a rep of 8-12.

2. Ab Roller Plank

Level – Beginner

Muscles targeted – upper and lower abs, Quads, and Lower Back.

This practice will allow you to grip your ab wheel and control your weight on it. This exercise works the whole core – top, lower, and sides, like the regular version of the plank, but more effectively.

Begin with your hands on the ab handles on your knees in a modified push up posture.
You should stretch your arms entirely.
When the grip is solid, raise your knees from the surface to leave only the ab wheel and toes on the floor.
From your head and neck to your knees, there should be a straight line.
Keep in for 30 to 60 seconds with your core engaged.
Recommended doing about 3-4 times.

Breathe continuously-when holding the plank for 15-30 seconds. Try not to drop or raise your hips and to shift weight to one arm. Keep the body as quiet as possible and also strive to stabilize the ab wheel.

3. Power Ab Wheel Pikes

Level- intermediate

Muscles targeted – core, glutes, hamstrings, hip flexors, biceps, and anterior shoulders.

It is an advanced form of ab wheel knee tuck. You keep your legs straight as you roll the ab wheel towards your body with this edition. Like knee tucks, with the aid of balancing your body with your arms, it also tackles your lower abdominals and inner core.

In the straps, position your feet.
Set up yourself in the place of a plank. Hold your hands straight below your shoulders and back.
Pull the roller towards you with your feet, maintaining your legs straight.
Bend your hips and pick up your glutes to the ceiling.
This leads the hip to shift up and the lower body and torso to create a ‘V’ shape.
Maintain it for a moment before pulling the ab wheel slowly out to construct a straight line with your body.
8-10 times repetitions are recommended.

4. Full Ab Wheel Rollouts from Knees

Level- intermediate

Muscles- core

This is an advanced form of ab wheel plank. While doing this, you have to make sure that your back is not arching while declining your torso preferably, to the bottom. You may or may not use a pad or similar equipment for this exercise.

Start by kneeling on the pad or the floor.
Keep the ab wheel in front of you while gripping the rods by your hand fully extended.
Hold your arms and back straight and slowly drive your ab wheel forward while stretching your body to the plank position effectively from your hips.
Make sure you engage your core while working out.
Come back to a stable-position slowly.
Repeat this up to 10-12 times; then you are good to go!

5. Oblique Ab Wheel Rollouts

Level- Difficult

Muscles targeted – oblique

A miniature version of the signature ab roller move! And a variant that targets your sides, one by one. V rolls are comparable to knee rolls, though putting more emphasis on the oblique. You are free to use a pad or a mat.

Start by kneeling on the mat.
Keep the ab wheel in front of you while clutching the rods by your hand fully extended.
This variant would see you rolled away from the ab wheels from your side rather than directly in front of you instead of the traditional kneeling ab wheel workout.
Move the ab wheel away from your body slowly to your left, stretching your body low to the ground into a long straight line.
Pull back the ab wheel toward you until you hit the starting spot, then drive it away again from you but to your right this time.
Repeat up to 10-12 times as per your comfort.

6. Single-Arm Ab Rollouts

Level – Difficult

Muscles targeted – biceps and core

It helps develop contralateral strength when you roll out and stabilize your body weight using one arm at a stage. This is a powerful variation of the full front rollout. Here, promoting your entire body weight is questioned by your rolling arm.

An ab roller with a handle in the middle of it is needed. Instead of an ab wheel with handles on the sides.

Start by kneeling on the mat.

Grab the ab roller one hand fully extended and have it in front of you while your hips are a little hinged.
Ensure your spine is in a neutral position while rolling the ab wheel away from you, stretching your body into a straight line, closer to the ground.
Maintain this position for a moment; ensure that your core is fully engaged.
Slowly bring the ab wheel back towards your knees to attain the starting position.
Do a rep of 8-10 before switching the arm.
We will suggest you start with your less dominant arm.

Now pat your own back for acing the workout!

7. Bird Dog Ab Wheel Rollouts

Level – Difficult

Muscles targeted – sides of your core

This decreases stability by lifting one knee off the floor at a time when each roll out occurs. This helps to maintain the same force and mass on the core’s left and right sides since more intense tension is on one side at a time. If you prefer a mat, feel free to use it.

Start by kneeling on the mat.
Keep the ab wheel in front of you while clutching the rods by your hand fully extended.
Keep your arms and back straight and raise a knee off the floor (The leg can be extended behind you to avoid it).
Move the ab wheel slowly away from your body down to the ground and extended out across hips to help your body be in a straight line.
Try to stretch your body as far as possible so that your torso is just above the ground.
Then carefully come back to the position where you started.
You can either do all the rollouts on one knee or alternate from left to right knee.
5-6 reps on each knee are recommended.

8. Standing Ab Wheel Rollouts

Level – very difficult

Muscles targeted – core.

You would have nailed the kneeling ab wheel roll out before trying this( if not, please do check that out). This is a workout that will make your core go insane. It will be better to start near a wall in front of you for safety and, with further practice, you can move away from the wall. The space between your feet will influence the exercise dramatically. A broader foot stance should be where you begin, as you advance, moving on to getting your feet together.

Make sure your feet are apart while standing. (shoulder-width distance)
Keep the ab roller in facing you. Flex a little on your hips and waist.
Grab on to the ab wheel.
Push away the ab wheel. Make sure your arms are drawn out, and your spine is in a neutral position.
Consider taking your arms above your head and, your body is straight and close to the ground.
Bend your knees and hips a little and, roll back the wheels to the starting position.
8 – 10 repetitions are recommended.

9. One Arm Standing Ab Wheel Rollouts

Level – extremely difficult

Muscles targeted – core and the rest of the body

This exercise is as severe as it gets and is considered one of the ultimate goals of an ab wheel freak. It will contribute to the building of balanced strength and mass, Via your core (and the rest of your body) as you concentrate your load, mostly on one side at a time. Currently, there is no level up for this workout. If you ace this one, you are the champion. The space between your feet will influence the exercise dramatically. A broader foot stance should be where you begin, as you advance, moving on to getting your feet together.

An ab roller with a handle in the middle of it is needed. Instead of an ab wheel with handles on the sides.

Make sure your feet are apart while standing. (shoulder-width distance)
Place the ab roller in facing you. Flex a little on your hips and waist
Grab the ab wheel with one hand. (non-dominant one preferably )
Push away the ab wheel. Make sure that your arms are drawn out while your back is neutral.
Hopefully, the endpoint should be in as much of a straight line as possible with your body. Keep your active arm above your head and your body as close to the floor.
Bend your knees and hips a little and, roll back the wheels to the starting position.
5–8 repetitions is a fair amount.
Champion!

There are many variations that you could access with the ab roller, other than those mentioned above.

The EndNote

To sum up, you may have well noticed that ab roller exercises are not easy for beginners. But it assures you results other than anything else. A little (probably a little more) effort and hard work will get you to that place. Once you master these, you will be able to achieve your core strength to the fullest. Building up core strength will not happen in a day’s length that can surely take some excess amount of time. Rather than skipping the beginner levels and running your body, begin from the simpler ones. One has to start from a point a day. The younger you start, the better. The world has enough couch potatoes, and you are not going to be the one among them. Pump up your brain and let us do this!

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