Here is an excellent basic ab roller workout routine for a great ab and core workout.
Warm up properly
Before you even touch your ab roller, warm up with 3 – 1 minute planks (or plank to failure if you can’t hold a 1 minute plank), along with 3 sets of 10 – 20 crunches. This will get you plenty warm and ready for the additional body-weight load you get with ab roller repetitions.
Utilize proper ab roller form
Focus on quality reps, NOT the feeling of the stretch.
Limit your range of motion.
Only Roll out 2/3 to 3/4 of the way to full extension. Make sure your back is always slightly rounded. Never use an ab roller to extend all the way out so that your stomach touches the ground. This puts unnecessary strain on your lower back and can increase the risk of a strain to your lower back, abs and shoulders.
Ab roller workout recommendation
Now that you’ve warmed up and have been reminded of proper form and safety, it’s time to put in the work!
3 sets of 10 – 15 reps is a good place to start with ab roller workouts. As you gain strength and endurance, you may increase to 6, 8 or even 10 ab roller sets with repetition counts of 10 – 25 reps.
Remember, ab roller works your entire core and ab muscles – but it’s always a good idea to mix in crunches, mountain climbers, bicycles and other moves for diversity and total core targeting. Using an Ab Roller like ABLE by Fitness Hardware offers up challenging instability and the ability to use the ab roller on the feet for face down ab and core sliding moves.