How to Use an Ab Roller

Whether you’re someone looking to get into the fitness world or you already have an established workout routine, you are probably looking for ways to build stronger core muscles. And that is exactly what the ab roller is designed to do when it is used on a consistent basis. In fact, this small but mighty piece of workout equipment is not to be underestimated.

The ab roller is spherical device with a small wheel attached to two handles on either side. Invented, in the mid-1990s, this simple piece of equipment is still hailed today for the impressive results it yields.

It works by holding on to the handles and rolling your entire body forward over the wheel to improve abdominal strength and endurance while also activating the shoulders, arms, and upper back muscles. These movements target different areas of the mid-section, including the obliques, rectus abdominis, and the serrated anterior muscles (or the area just below the chest region). Here's what you need to know about using an ab roller.

Benefits of Using an Ab Roller 

Aside from improving your core strength, there are a number of reasons to use an ab roller. Here’s a look at some of the key ways you can benefit from using this ab-strengthening device. 

Strengthened Core Muscles 

The primary benefit of using an ab roller is improved core strength, which can help you build a solid foundation for various other exercises that you might do on a daily basis. This is because you use your core when you move other muscle groups, explains Allen Conrad, BS, DC, CSCS, owner of Montgomery County Chiropractic Center in North Wales, Pennsylvania. He also notes that stronger core muscles will increase sports performance, speed, and consistency. 

Reduced Risk for Injury

When your core is strong and engaged as a result of strengthening exercises such as using an ab roller, it can help reduce future injuries. When you build a strong abdominal core, this will help stabilize other areas of your body, such as your hip flexors and hamstrings, ultimately reducing the likelihood of injuries, Dr. Conrad says. This improved strength and stability is especially beneficial if you exercise often. A strong core can help reduce the chance that you will wind up with an exercise-related injury.

Improved Posture

Most of us know posture is important, but may not realize just how important. In fact, good posture can help reduce back pain and even boost energy levels. By performing regular abdominal workouts, like when you use an ab roller, you’re actually helping to reinforce proper posture, notes Dr. Conrad. 

“Having good posture is more than just standing up straight—it involves making core abdominal activity a part of your regular training program,” he says. “Activating your core abdominals helps reinforce muscle endurance of your hips and trunk regions, which in turn helps you stand up straight without much effort.” 

Enhanced Athletic Performance

When your core muscles are strong, you’re better able to work out efficiently. You also may notice that certain exercises, from running to swinging a tennis racquet, become easier, explains Dr. Conrad.

Proper Form and Techniques 

When using an ab roller, try to maintain a stable core. To do this, Jordan Duncan, DC, a chiropractor at Silverdale Sport and Spine in Silverdale, Washington, suggests keeping your diaphragm and pelvic floor parallel to each other with your hands equidistant from the wheel. This, he explains, helps with balance as you roll forward and back. 

You also want to make sure that you have a comfortable grip on the handles. Start on your knees with your hips aligned directly above, suggests Bill Daniels, CSCS, CPT, founder of Beyond Fitness. Then roll the ab roller in front of you and bring it back underneath your shoulders, he says. If this feels comfortable—and you feel that you have good control—you can extend your range of motions so that your arms go beyond your head. 

“Whenever you are reaching your arms up, that is the time to inhale because you are opening up more space for your lung field,” he says. “As you bring the abdominal roller back underneath you, you are engaging a lot of the abdominal wall muscles, making that a good time to exhale.”

Ab Muscles Targeted

When using an ab roller, you can expect a pretty thorough workout. Here's a look at how an ab roller impacts different areas of your core.

Obliques

The ab roller can target the deltoids, lats, and lateral oblique muscles, notes Dr. Conrad. "As you roll forward holding the ab roller, your lateral obliques and lattisimus dorsi muscles will contract. This complex motion involves abdominal tightening as well as upper body strength." 

Rectus Abdominus

The rectus abdominus makes up the very top layer of your ab muscles and sits just between your ribs and pubic bone. While the motions you making using an ab roller target both the transverse and rectus abdominus muscles, the rectus abdominus is the main benefactor of the ab roller, according to Dr. Conrad.

Serrated Anterior Muscles

This muscle group is to the side of the upper abs, below the chest region. As you're performing the ab roller workout, you will target this muscle group when you're slowly returning back to the starting position, Dr. Conrad says. "This motion must involve tightening of the core musculature during the motion for the achieved result."

Tips and Advice for Using an Ab Roller

If you want to begin using an ab roller, it is important to take your time introducing it into your workout regimen. Follow these tips for incorporating an ab roller into your next workout.

Duration

As a beginner with the ab roller, Dr. Conrad recommends starting off trying to do one to two sets with six to 10 repetitions each. You might notice that your muscles are sore after doing this amount for the first time. If the soreness is too much, cut back the next time and start more gradually. But, rest assured, after a few weeks, you will start getting used to the movement and may be ready to level-up to two to four sets. 

“Speed of the exercise is not the key here,” says Dr. Conrad. “You should focus on slow but steady motions while focusing on core stability and proper posture. Rushing through an ab roller workout could increase the chance of an injury.” 

Frequency 

When you start doing ab roller workouts, Dr. Conrad suggests doing them once or twice a week, ideally stacked on top of your other workouts—whether that’s walking, running, swimming, or cycling. Once or twice a week will allow you to get used to the motion. “Because this exercise is difficult and requires balance, some may need an adjustment period to get used to the advanced training style."

Intensity 

How intense you go with the ab roller depends on your current activity level and exercise caliber. But even avid exercisers may struggle to perform the motion. It takes time to adapt to this particular exercise. 

For a beginner, Dr. Conrads suggests starting at a mild intensity by kneeling on the ground. “As your core gets used to the motion, you can progress to putting your legs straight and avoiding kneeling. This advanced motion will incorporate posture, strength, endurance, and proprioception all at once.” 

Bottom Line

An ab roller makes an excellent addition to any workout routine. It even serves to benefit those who do not have an established workout routine at all. Any attempt at strengthening your core muscles will help you in other areas of life, whether that's achieving further exercise goals or simply reducing injuries.