Ab - Roller Alternate
Recommendations: 1-3 Sets, 10-15 Reps
Abdominals Obliques Shoulders Strength Ab Roller Pull Compound Gym
Purpose: This exercise strengthens the abdominal muscles.
Benefits: This exercise will give you a well-defined mid-section, especially for the obliques.
Kneel on an exercise mat, bending over with your back parallel to the floor and your hands on the floor in front of you. Grasp the handles of the ab roller. This is the starting position. Slowly roll the ab roller out to the right side on a diagonal. Your body will stretch into a prone position. Do not let your chest touch the floor. Inhale during this movement. Pause briefly. Slowly return to the starting position by pulling yourself back. Keep your abs as tight as possible. Exhale during this movement. Repeat for the recommended number of repetitions. Kneel on an exercise mat, bending over with your back parallel to the floor and your hands on the floor in front of you. Grasp the handles of the ab roller. This is the starting position. Slowly roll the ab roller out to the left side on a diagonal. Your body will stretch into a prone position. Do not let your chest touch the floor. Inhale during this movement. Pause briefly. Slowly return to the starting position by pulling yourself back. Keep your abs as tight as possible. Exhale during this movement. Repeat for the recommended number of repetitions.
The abs can be divided into the abdominals themselves and the obliques. The obliques are the outer abs and are used in twisting movements. For the sake of exercising, the abdominals are sometimes divided into upper abs and lower abs (this is not a technical division but something for exercising). Both upper and lower abs are used in straight line ab exercises while the upper abs are also involved in twisting movements.
Step 1
Kneel on an exercise mat, grasping the ab roller directly beneath your shoulders.
Kneel on an exercise mat, bending over with your back parallel to the floor and your hands on the floor in front of you. Grasp the handles of the ab roller. This is the starting position.
Step 2
Slowly roll the ab roller on a right diagonal, stretching into a prone position, without touching your chest to the floor. Pause.
Slowly roll the ab roller out to the right side on a diagonal. Your body will stretch into a prone position. Do not let your chest touch the floor. Inhale during this movement. Pause briefly.
Step 3
Return to the starting position. Keep your abs tight as possible.
Slowly return to the starting position by pulling yourself back. Keep your abs as tight as possible. Exhale during this movement. Repeat as required.
Step 4
Kneel on an exercise mat, grasping the ab roller directly beneath your shoulders.
Kneel on an exercise mat, bending over with your back parallel to the floor and your hands on the floor in front of you. Grasp the handles of the ab roller. This is the starting position.
Step 5
Slowly roll the ab roller on a left diagonal, stretching into a prone position, without touching your chest to the floor. Pause.
Slowly roll the ab roller out to the left side on a diagonal. Your body will stretch into a prone position. Do not let your chest touch the floor. Inhale during this movement. Pause briefly.
Step 6
Return to the starting position. Keep your abs tight as possible.
Slowly return to the starting position by pulling yourself back. Keep your abs as tight as possible. Exhale during this movement. Repeat as required.