18 Best Ab Roller Exercises for Strong Core

Many of us work long hours sitting in front of a computer screen; this can lead to poor posture and a weak core. Both of which can lead to back pain and other issues. An ab roller is one of the best methods to improve your core strength.

Here are some of the best ab roller exercises and how to use an ab wheel for a stronger core and flatter abs.

Top Ab Roller Exercises

1. Low-Intensity Ab Roller Workouts

Ab wheel exercises are not for beginners; you will need at least a base level of fitness before you attempt any of these exercises. I recommend exercises such as planks and exercise ball knee tucks to help develop your core and overall strength before you advance into these low-intensity ab roller exercises.

2. Kneeling Roll Out

The most basic ab wheel exercises for beginners would be the kneeling rollout. For this exercise, you will need to keep your knees on the ground while gripping each handle on the ab wheel.

You will roll out as far as possible to perform a rep while keeping your back straight and your core engaged. The repetition is complete once you roll back to the starting position.

3. Angled Roll Out

This is one of the most straightforward ab wheel exercises but is still effective for building strength in your abdominal muscles. The angled rollout is very similar to the kneeling rollout; however, rather than rolling out in a straight line, you will instead be rolling out at an angle. 

From a starting position with your knees on the ground, roll out using the ab wheel at a 45-degree angle to the left, and return to the starting position before rolling back out at a 45-degree angle to your right. You can use this exercise to target those muscles that run down the side of your core (your obliques).

4. Medium Intensity Ab Roller Workouts

Once you have mastered the beginner abdominal wheel exercises you will want to move on to more advanced exercises.

The following is slightly more difficult but if you are dedicated, the average user should be able to complete them.

5. Roller Tucks

Roller tucks are a great addition to any ab workout with a roller wheel. To perform this exercise, you will need to place both of your feet onto the handlebars of the roller. You will then lift your body into a high plank. It would be best if you didn’t let the roller tilt, so you must distribute your weight evenly.

Once in the position, you can pull your legs tight towards your chest; you should aim to keep your hands directly underneath your shoulders. To complete a rep, you will return to the starting position. One tip while performing this exercise is to keep your head down, which will help ensure you do not roll backward.

6. Roller Plank

This particular exercise is a more advanced version of a standard plank. Like its traditional iteration, it works the stability muscles in your core. To perform this exercise, you should hold onto the handles of the roller; your shoulders should be positioned over your wrists. With your weight forward, step out into a high plank position. Hold this position for as long as possible, lowering your knees to the floor once you fatigue.

7. Bear Crawl

This exercise will engage your pelvic floor and the muscles of your shoulder. To perform you will need to go on all fours, with your hands on the ab roller. Next, lift your knees a couple of inches off the floor. Beginners should hold this position for a few seconds before returning to the starting position. More advanced users can walk forward and back during the exercise.

8. Bridge Hold

This exercise will help work the stabilizer muscles found in your core and lower body and give your glutes an intense workout. You will start this exercise on your back with your feet strapped to the ab roller.

Once in position, you can perform a rep by pushing your hips toward the sky and moving the ab roller closer to your glutes. While performing each repetition, you will need to keep the roller as close as possible to push down without it rolling away. You will also need to engage your core and squeeze your glutes too.

Once at the top of the rep, hold the pose for 20-30 seconds before lowering yourself to the starting position.

9. High-Intensity Ab Roller Workouts

The following roller wheel exercises are for the more advanced user looking for something more advanced than the beginner and intermediate movements already listed.

10. Roller Tucks

Roller tucks are a great addition to any ab workout with a roller wheel. To perform this exercise, you will need to place both of your feet onto the handlebars of the roller. You will then lift your body into a high plank. It would be best if you didn’t let the roller tilt, so you must distribute your weight evenly.

Once in the position, you can pull your legs tight towards your chest; you should aim to keep your hands directly underneath your shoulders. To complete a rep, you will return to the starting position. One tip while performing this exercise is to keep your head down, which will help ensure you do not roll backward.

11. Roller Plank

This particular exercise is a more advanced version of a standard plank. Like its traditional iteration, it works the stability muscles in your core. To perform this exercise, you should hold onto the handles of the roller; your shoulders should be positioned over your wrists. With your weight forward, step out into a high plank position. Hold this position for as long as possible, lowering your knees to the floor once you fatigue.

High-Intensity Ab Roller Workouts 

The following roller wheel exercises are for the more advanced user looking for something more advanced than the beginner and intermediate movements already listed.

1. Standing Ab Wheel Roll Out

To perform this ab rollout exercise you will need to stand with your legs shoulder-width apart. While holding the ab roller with two hands, you will bend your knees while slowly leaning forward until the roller touches the floor in front of you.

To complete a rep, you should roll out while keeping your core engaged before returning to the starting position that resembles an inverted V. You must not put your knees down at any point during this exercise; instead, aim to stay on the balls of your feet.

2. Birddog

If you want to learn how to use an ab wheel to improve your balance and stability, this would be one of the better exercises. To perform this exercise, you should hold onto the roller with your shoulders positioned above your wrists.

While on all fours, you should slowly raise one of your legs and aim to keep a neutral spine throughout. Once fully extended, return this leg to the starting position before alternating with your other leg.

3. Kneeling Ab Wheel Single-Arm Roll Out

This ab roller exercise will be a challenge for most users and should be avoided if you are a beginner. Begin this exercise in a kneeling plank position. Next, hold onto a dumbbell-shaped ab roller with one hand. Your other hand should be placed on your hip. Extend the arm holding the wheel out in front of you before gliding it back to the starting position to complete a rep. 

4. Weaving Through Traffic

If you have access to both an ab wheel and treadmill, you can add one of the more difficult ab roller exercises to your repertoire. To perform this exercise, you should stand at the base of the treadmill. This treadmill will be running at a walking pace.

Extend both arms while putting yourself into the plank position, and place the roller in the center of the treadmill. Your core should be engaged throughout the exercise. Once in the position, you should weave the wheel from side to side as quickly or as wide as possible.

Extremely High-Intensity Ab Roller Workouts

These exercises are only suitable for advanced users looking to add challenging movements to their ab wheel workouts. You should not attempt these exercises if you have no experience with ab rollers; you could risk injury if performed poorly.

1. One Leg Hold

This exercise is excellent for your core muscles and works both your glutes and shoulder muscles. To perform this exercise, you will be in the high plank position, with one foot on the ab roller.

Next, raise the alternating leg until it is fully extended. Try to hold this pose for as long as possible before switching to your other leg.

2. Roller Press Up

This advanced exercise works your chest, core, and shoulder muscles. It can be performed by holding onto the handles of the ab roller, bending your knees, and keeping them on the floor throughout the exercise.

Next, lower your chest to the roller as you would perform a push-up. Aim to keep your head down, and your core engaged during the exercise, and once at the bottom, engage your hips and push yourself back up to perform a single rep.

3. Standing Ab Wheel Single-Arm Roll Out

This final ab wheel exercise is one of the most challenging exercises possible with this apparatus; it should only be attempted if you are confident and have mastered the other exercises on this list. You will start this exercise standing before bending at your waist and grabbing hold of a dumbbell-shaped ab roller. Roll the wheel out slowly until your arm is fully extended; your body should form a straight line.

To complete a full rep, roll the wheel back towards your feet with your arms and legs straight throughout so that your body forms a v-shape.

The Importance of Using a High-Quality Ab Wheel

The main reason why you need to use a high-quality ab wheel is for your safety. A poor-quality ab wheel won’t hold up to the rigors of intense use and could fall apart at the worst moment, leaving you with a painful injury.

When choosing an ab roller, there are a few things to consider before buying:

• You need to make sure the wheels suit your needs. A wider wheel would be best for beginners, while a narrow one would be better for more advanced users.
• Choose a double wheel if you are a beginner. Single wheels are best for those more experienced.
• Look for wheels that are rubber-coated as they will grip the floor better.
• Opt for an ab roller that uses thick and textured handles. They are easier to grip and will keep your hand from slipping during your ab roller workout.
• Always check that the ab wheel has a weight rating higher than your body weight. This is to ensure the roller does not break while in use.

Ab Roller We Recommend

The ab roller we recommend is the EnterSports Ab Rollers Wheel Kit. This particular ab roller is made using stainless steel that can withstand up to 600 pounds. The wheel is 3.2 inches wide with a non-slip design to help prevent any wobbling on whatever surface it is used on.

As for the handles, these are covered in foam padding for comfort and to prevent slipping during intense exercises. Unlike some ab rollers that are complicated to assemble, this particular one is simple and should only take a minute to put together. It is also small enough to pack away in your gym bag or luggage should you want to exercise while on holiday.

As a bonus, this ab roller comes with two resistance bands, two knee pads, two push-up bar handles, and an exercise guide. So there is really no reason why you cannot exercise wherever you are in the world. If you are not completely happy with your purchase, there is also a 100% satisfaction guarantee, something you only sometimes see with certain brands of fitness equipment.

FAQ

Do Ab Rollers Actually Work?

Yes, ab rollers are an effective tool for building core strength. They also help build strength and muscle all over your body, as most exercises will engage your entire body.

Does Ab Roller Burn Belly Fat?

Ab rollers can help build your abdominal muscles, to lose belly fat to reveal these abs you will need to consider dietary changes.

Is Ab Roller Better Than Planks?

Abs roller exercises are more difficult to complete than planks. They are therefore a better option for those looking to build six-pack abs.

Conclusion: Importance of Ab Roller Exercises

After reading the above, you can better understand how to use an ab roller and the best ab roller exercises for beginners, intermediate, and more advanced users.

An ab roller is an excellent piece of gym kit that will undoubtedly help you achieve a stronger core. Regular workouts with one alongside a healthy diet will surely help reveal those six-pack abs you always wanted.

If you have any other questions about ab rollers, please leave a comment below.

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• Core and Back Workout Program
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References:

1. An electromyographic analysis of commercial and common abdominal exercises: implications for rehabilitation and training // National Library of Medicine:  https://pubmed.ncbi.nlm.nih.gov/16494072.html
2. Kneeling Rollout with Ball // SparkPeople: https://www.sparkpeople.com/resource/exercises.asp?exercise=15
3. How to do: Ab Wheel V Roll-Outs // Skimble: https://www.skimble.com/exercises/17010-ab-wheel-v-roll-outs-how-to-do-exercise
4. 10 Exercises For A Foam Roller Workout // RockTape:    https://www.rocktape.co.uk/10-exercises-for-a-foam-roller-workout.html
5. Rolling side plank // Muscle and Fitness: https://www.muscleandfitness.com/exercise/workouts/abs-and-core-exercises/rolling-side-plank.html