Ab Routines at Home

March 12, 2021

Ab routines are various today. You can do ab routines by sets of situps and rounds of planks, or by using versatile ab exercise tools like swiss balls, dumbbells, and kettlebells. But, if you are looking for a core workout gadget that can strengthen abdominal muscles with a surprising result regardless of whether you are a beginner or not, an ab wheel will be recommended. In fact, ab rollers are really classic tools that have appeared for years. Due to the well-developed Internet, this equipment captures the public’s attention again.

An ab wheel is seemingly a simple piece of equipment, but, don’t let the simplicity fool you. In fact, it is still a challenge to make full use of an ab wheel(ab roller) even for a fitness enthusiast. In this article, we are going to introduce 3 ways to help you use it correctly and effectively.

Ab Wheel?cid=3

1.Upright Ab Wheel Rollouts

1.Stand straight, let your arms parallel to the ground, relax shoulders and back. Grip the handle of your ab wheel against the wall. Prepare to roll up.

2.Keep your ab tight and roll up against the wall to your large extent, and don’t be tiptoed, then roll back to the starting position.

3.Repeat 20 to 40 times.

4.This way is beginner-friendly, but not very effective for buildup abs. It is more suitable for obese beginners.

2.Kneeling Ab Wheel Rollouts

1.Make sure there is a smooth and flat floor space. To protect your knees and avoid bruising during the workout process, a thick yoga mat is always recommended.

2.Start on your hands and knees. Grip the handle of the ab roller in front of you, kneel on the exercise mat with comfort. Prepare to roll.

3.Keep your back and arm straight, move forward slowly, extend your body from the hips into a plank position, let your arms pull away to a proper extent but as far as possible.

4.Hold your core tight, do not let your back arch and torso sag toward the ground. Hold the position for a few seconds. Pull back slowly to the starting position.

5.Beginners repeat for 8 to 15 times, intermediate and advanced exercisers for 10-30 times

3.Kneeling Ab Roller Single Arm Rollouts

1.Make sure the floor is smooth and flat, kneel on the exercise mat.

2.Grip the ab roller in front of you with one hand. Prepare to roll.

3.Roll the ab roller away to a proper position and maintain your spine in a straight line like the way you do kneeling ab wheel rollouts.

4.Pull the ab wheel back towards the knees to the starting position.

5.Repeat 8-10 times.

6.This form is very difficult compared with the 2 types above. So, intermediates and advanced exercisers are suitable.


These three ways above are for different levels of fitness enthusiasts from beginners to the advanced. The Ab roller help develops your entire core such as abs, glutes, back muscles, and obliques at a time. But, the rollout is not easy to do. You need to stick to your routine once you get started, learn to feel your muscles, and don’t place unnecessary stress on your body. In the end, hope these methods are useful for you.