Ab Roller

A intermediate strength exercise for the abs, done with a other equipment.

Main muscles: Abs
Also works: Shoulders
Equipment: Other equipment
Level: Intermediate
Type: Compound
Movement: Pull

How to do the Ab Roller

Hold the Ab Roller with both hands and kneel on the floor.
Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Ab Roller

Questions

What muscles does the Ab Roller work?

Mainly the abs, with the shoulders helping.

Is the Ab Roller good for beginners?

It's rated intermediate. Beginners can build up to it with Otis-Up first.

What can I do instead of the Ab Roller?

Good alternatives that train the abs: Plate Twist, Otis-Up, Suspended Fallout or Weighted Sit-Ups - With Bands.

How many sets and reps of the Ab Roller should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).