Sculpting Washboard Abs with an Abs Roller

An abs roller is a type of fitness equipment that builds core strength and promotes muscular density in the midsection. The roller features a large wheel in the middle of two handlebars. The device works by gripping the handlebars and rolling up and down on a flat surface in a slow, deliberate motion. The motion effectively isolates and engages the abdominal muscles.

Although an abs roller is one of the oldest of all gym equipment, it remains a mainstay in most gyms because the results speak for themselves. In today’s post, we are walking you through several moves using an abs roller as well as advanced workout using this fitness tool:

Kneeling

Using an abs roller while kneeling puts less strain on the back. For beginners, this is the best way to start working out using an abs roller.

Start by kneeling on an exercise mat. With your thighs at a 90-degree angle to the floor, engage your core and tilt the pelvis back slightly. Grip the wheel with both hands while keeping the arms straight then roll slowly forward as far as you can without losing your form. Now, crunch the abs and roll back into the starting position.

As you roll, keep your breathing steady and get into a rhythm. If you feel a sharp pain in the lower back, it means you have been overarching your body.

Standing

Start by standing up and holding the abs roller in front of your feet. Keep your arms and legs straight and do not lock the elbows and knees during the motion.

Pull your core by slightly tilting the pelvis back. Roll slowly forward as far back as you can without losing form. Then, crunch the abs and then roll back into the starting position. Keep the motion deliberate and get into a rhythm. Keep the chin down as you roll forward and back. Again, a sharp pain in the lower back means you are not reaching the right form.

Rollout Progression Exercises

If you come to a point where you need more challenging moves, consider these recommendations:

Decline Roll-ups

With a decline bench or similar setup, roll the ab roller forward and back while kneeling. The decline will increase the difficulty of the exercise. This is an excellent transition to a standing rollout too.

Suspension Straps

Stand straight while gripping eh handles of the roller at waist height. Extend your body fully as you roll while adding suspension straps. The suspension straps will increase the resistance of the roller.

Weighted Vest

You can also wear a weighted vest as you use the ab roller while kneeling. The added weight of the vest will increase the resistance of the rolling motion. This will put more pressure in the abdominals, particularly the core.

One-Leg Rollout

The one leg rollout is suitable for athletes and those with advanced level fitness skills. As you use the abs roller while kneeling, you will simply raise one leg up. Again, this position will increase the resistance of the rolling motion. This move is similar to rollout performed using gymnastics rings.

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  366. Designed to carry up to 425 passengers on routes of 7,600 nautical miles — a distance that would cover most long-haul routes — the 777-9X is expected to become one of Boeing’s key aircraft in the years ahead.
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  367. The day before, with cloud ceilings down to 2,000 feet, pelting rain, and winds gusting up to 29 knots, over 10,000 disappointed employees, journalists, and VIPs shivered for nearly five hours while the enormous 777-9X sat tantalizingly just off the runway, waiting for clearance to takeoff.
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  368. The effects have been felt across the global aerospace industry and the broader US economy. It’s been estimated that the MAX grounding may cost a third to a half a point loss in the US economy’s GDP short-term.
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  369. Though there is continued speculation of a new Boeing airplane to replace the 757/767 as a middle of the market airliner or the 737MAX with the future small airliner, Boeing has no entirely new models announced beyond the 777X.
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  370. and the United States. The numbers of downloads are far smaller abroad, but if the data is downloaded even once, it can be shared easily, potentially exposing the private data of millions of Israeli citizens. Even after the security flaw was fixed, those who had already downloaded the data could still share it.
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  371. The Privacy Protection Authority in the Ministry of Justice has opened up an “oversight procedure” because of the security breach and is working to prevent the leak from continuing. Voter registry data is provided to all of the political parties before an election. The responsibility to comply with privacy and election laws is “first and foremost on the parties,” the ministry said in a statement.
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  372. “There are a lot of misperception about bonsai,” museum executive director Kathy McCabe told CNN. “Unless it’s a tropical plant or tree, they’re meant to be outside. They can have a turn in their health pretty quickly.”
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