The Ab Roll out
One of the oldest and most known ab exercises is also one of the most overlooked. Using an ab wheel may look easy, but don’t be fooled because this exercise is deceivingly difficult! If you have difficulty doing a full ab roll out, start with a modified version of the exercise:
The Walk Out
- Start in a standing position.
- Bend at the waist and reach for the ground.
- Once hands make contact with the floor, walk them out.
- Try to get as far out as possible before coming back in.
Aim to get 2-3 sets of 10-12 before moving on to the next progression.
The Swiss Ball Ab Roll out
This next progression takes the actual ab roll out and making it easier by having your hands come out higher. As such, the smaller the swiss ball, the more difficult the roll out.
- Start in a tall kneel
- Position your hands together and on the edge of the swiss ball closest to you.
- Push the ball away from you as you drop your hips down towards the ground in front of you.
- When fully extended, your hands, shoulders, and hips should be in one straight line(or the straightest you can get them).
The Ab Rollout
- Once again start in a full kneel position.
- Place hands on both sides of the ab wheel.
- Push it out and roll out as far as you can.
- When fully extended, your hips and shoulders should be in a straight line.
Special Notes:
While doing this exercise if you feel lower back pain at all, it is most likely because your hips are dipping too far down. Your hips should stay in line with your shoulders to avoid putting pressure in your lower back.