Follow these 4 rules for proper and safe ab roller wheel workout form.
1. Do a Warm Up
Make sure you warmp up completely by doing planks and crunches. 3 sets of 1-minute planks + 3 sets of 10 – 20 crunches will ensure your abs and core are warm and ready for the stress and strain of an ab roller workout.
2. Limit Your Range of Motion
Roll out 2/3 to 3/4 of the way to full extension. Never use an ab roller to roll 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 stain to your lower back, abs and shoulders.
3. Keep a Round Back
Make sure your lower back stays rounded during the entire move and workout. Keep a round back and don’t reach too far on extension, as this puts your lower back in a position for possible injury.
4. Focus on Quality Reps, NOT the Feeling of the Stretch
Most people who use ab rollers think they got a great workout because their abs are so sore after their workout. In most cases, they just stretched out and strained their abs with too much extension. Instead focus on the the first part of the move keeping your extension to about 3/4 of the total range of motion. Keep your back arched, your stomach off the floor and increase the number of reps you can do over time.
Using an ab roller for ab and core workouts is truly an effective workout program. But be sure to warm up, limit the range of motion and focus on increasing your reps to get the most out of this simple and effective home workout move for building strength, endurance and toning the abs and core.