Every one of us certainly dreams to have a well-shaped muscular body with the lowest possible fat percentage, especially when it comes to shaping our belly. One way is to hit the gym and perform enormous anaerobic and core exercises under the guidance of your fitness coach. The second way is to put on your shoes and start running/jogging for a significant amount of time on a daily basis. And if you don't have enough time for that, the final option which is possible at your home comfort without much professional guidance is to get involved in the Ab-roller workout program. Let's see how. 

Introduction to the  Ab-roller Wheel

The Ab-roller is simple and lightweight rolling-pair equipment that is inexpensive, portable, and allows you to get more out of your regular ab workouts like crunches and others. It provides you an ability to train your entire core (abs, obliques, glutes, lower back muscles, and shoulders ) using your body weight and can be done at home comfort or anywhere. 

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It encourages the sliding movement of the upper body while the knees or toes are kept stationary with the rolling wheel at the center of it.  The diameter is 37 cm with double wheel adjustment which provides enough balance while practicing the to and fro motion. 

While working out to torch core fats it is equally important to precisely monitor our everyday diet with more calorie burning and lesser consumption. This is the only way to burn the stored fat in the waist effectively faster.  

Ab-roller is one of the best exercises for developing core strength with anti-extension & anti-rotation moves that strengthen the lower spine, a necessary component of core strength and stability. A good ab-roller workout also eliminates back pains and gradually improve flexibility with better body balance and much more.

Get your First Ab-roller 

How to Perform the Ab-roller

Step 2: Roll forward and contract the core.

Start rolling slowly your hands, arms, and torso forward with knees stationary until your face is about to touch the ground. Do not exhale now as this is the power rep that will bring your core to high tension. 

Do not bend your elbows as your arms must be straight during the entire exercise. Hold your form tight and keep your head down, facing forward.

Step 3: Return to the Rest position.

After holding for a few seconds, roll the ab roller back toward your knees to lift up the core and exhale. Make sure that you are using your abs and not your legs to pull yourself back. 

Now, this is necessary to understand that when you return to the rest position during performing the reps, you do not completely come back but you stop at a point where the hips and thighs don't exceed an imaginary perpendicular line drawn by the knees. Look at the image provided for a better idea.   

Considerations

1. Do not push with your arms instead of using your abs during reps, or if you use body momentum to rock forward, you will decrease the effectiveness of the exercise.

2. While returning to the original position, do not let your hips cross the imaginary perpendicular line with respect to the floor drawn by the knees.  

3. Do not eat or drink anything for at least 2 hours prior to the workout except pre-workout diet (1 hour before the exercise). 

4. Beginners can start with 10 reps in a single set for the first week. Experts have mentioned that even a short 10-minute workout performed at moderate to high intensity can make a huge difference in the health and fitness level of beginners as well as professional athletes.