Stop Doing Ab Roller Exercises Wrong

Greetings to all lovers of the gym, fitness, bodybuilding. In short, everyone who doesn’t care what they will look like! On line Vitakha Okhrimenko!

Today, as part of our analysis of exercises from the top 10 for the abs, we will analyze different versions of one exercise. We will study existing exercises with a wheel for the press . For those who don’t know, there is a wheel with handles that will help pump up your abs as efficiently as possible! In fairness, I must say right away why I abandoned this exercise.

The fact is that there is such an unpleasant thing in my spine - it’s called osteochondrosis. So, everyone who has similar ailments of the spinal column needs to be especially careful when training with a wheel. Personally, this exercise once shackled me for three weeks, but at the same time I know that it was my own fault. That day I started doing the wheel without any preliminary warm-up.

Well, okay, I won’t scare you anymore with horror stories from personal experience, I’ll move on, so to speak, to the pleasant part. From today's article you will learn why a roller is needed at all, what muscles work besides the abs, what exercises there are with a roller for the abs, how to exercise correctly, how much and when.

What muscles are trained?

The gymnastic wheel is one of the most versatile and affordable types of sports equipment. During use, the muscles of the entire body are involved, so it is quite difficult to single out a specific group that is worked to a greater or lesser extent. Based on the name, it seems that only the abs are pumped up during training. However, exercises with a gymnastic roller also tone the following muscles:

backs;
shoulders;
buttocks;
hips;
arms (biceps, triceps);
neck.

What is a gymnastic roller

A gymnastic roller is the simplest equipment that can compete with a home multi-station for fitness. Traditionally, the simulator consists of two components - a handle and a wheel put on it, but in stores there are complicated versions with several wheels (from two to four), a reverse mechanism, and a trimmer cable. The roller makes almost all muscle groups work, especially in problem areas:

abdominal muscles;
lower back and back;
hands;
calf muscles (if you stand on your toes when doing exercises);
thighs and buttocks.

Please note: the maximum load is limited by the trainee’s own weight, but weights can be used if desired. This equipment is suitable for beginners and amateurs who do not have grandiose sporting goals.

As for professional athletes, they can use the roller to warm up or stay in shape during forced breaks.

How to exercise correctly?

Exercises with an abdominal roller for women are not recommended for people with an injured back, osteochondrosis, umbilical or spinal hernia. Such exercises provide increased physical activity, and if the equipment is used incorrectly, the training not only does not bring benefits, but can also cause serious harm to health. Before using the roller, it is necessary to consult a specialist to determine the presence of contraindications.

Women (and men too) perform exercises with a roller for the press as follows:

Starting position: on your knees. The wheel is taken by the handles and pulled out in front of you. Then the roller is placed on the floor. As you inhale, roll the wheel forward as far as possible until the body is fully extended.
During movement, your arms should not be bent at the elbows. The extended position must be fixed for a few seconds.
Then, as you exhale, straining as much as possible, the roller is pulled towards you, returning to its original position. Then start the exercise again. During the training you need to do about 10-12 approaches.

Types of ab rollers

Sports equipment must be such that it supports the body well and allows it to move backwards and forwards without jerking. A gymnastic rigid roller has a device that allows you to exercise on a tile or mat without making intermittent movements. The device, which has a double wheel, has a wide base and distributes the mass as evenly as possible.

It is recommended to choose a wheel so that it maintains its stability under the weight of the athlete while rolling. For beginners, I find it easiest to work with rollers that have two parallel wheels or one, but quite wide one. To achieve good stability, you must choose a rubberized wheel. It is stable on absolutely any surface. The device should have ergonomic handles made of foam.

This material allows you to firmly hold the wheel and maintain balance well. There are designs equipped not only with handles, but also with pedals. Such versions of rollers help to diversify the set of exercises performed using this sports equipment. The handles must fit snugly on your palms, and the pedals help support your feet without any slipping.

Safety regulations

To avoid injury during training, it is necessary to follow the technique of performing movements. Let's look at how to do exercises with a gymnastic roller correctly:

The movement should be carried out by a wheel, not a training mat.
When performing the exercise, it is important to avoid touching the floor with your knees or body, and you should not allow your lower back to bend.
Your back, arms and legs should be straight.
Regardless of the level of training, movement forward and back is done slowly. The load is increased gradually.
If shoulder pain occurs, the range of exercise should be reduced.
All tension must be concentrated on the abdominal muscles.

If you cannot avoid arching in the back when performing the exercise, the length of the movement must be reduced or done from the knees. To protect the neck and lower back, keep the head in a neutral position with the chin slightly tucked forward.

Price, pros and cons

The price of a gymnastic wheel depends on the chosen modification, the quality of the material and the manufacturer.

Current prices are given below:

Classic versions of such simulators , which do not have additional elements or mechanisms in the design, cost on average from 150 to 600 rubles . Models with a shifted center of gravity are in approximately the same range, but the starting price is 300 rubles.
Gymnastic wheels equipped with pedals or a cable are a little more expensive ; their cost is usually within the range of 600-1500 rubles.

Gymnastic rollers are popular with many people, regardless of their level of training, this is due to the following positive aspects of such simulators:

Simplicity of design , which ensures the affordability of the device.
Possibility of conducting classes at home , which eliminates the need to attend sports sections.
Carrying out high-quality training of muscle groups that are rarely so actively involved when using other types of exercise equipment.

However, gymnastic wheels also have certain disadvantages, which are listed below:

The likelihood of difficulties with performing exercises correctly in the absence of any sports skills.
The risk of various injuries , primarily lumbar sprains, if the exercise technology is violated.

Contraindications

The ab roller is not recommended for use if you have one of the following problems:

various spinal injuries;
hernia;
protrusion;
joint diseases;
temperature;
attacks of nausea;
dizziness;
menstruation period;
pregnancy;
high blood pressure.

If there are no serious contraindications to the use of a gymnastic wheel, almost everyone can use it. If a healthy person feels even slightly unwell, it is better to temporarily limit physical activity with this equipment.

Benefits of an ab wheel

If you have already decided to pump yourself up well, then take a close look at such a simulator as a roller. It involves all parts of the body, making it natural and proportional. In addition, this device has many other advantages, for example:

Availability . Its price is affordable for absolutely everyone! If you want to surprise everyone with your appearance, you don’t have to constantly spend money on going to the gym or spend a long time collecting funds to buy yourself an exercise machine;
Easy to use. There is nothing super complicated about abdominal wheel exercises. Therefore, you should not have any difficulties in mastering the technique of performing the exercises;

In addition to a sculpted belly, you can lose extra pounds (if you have any, of course). Without putting in extra effort, with the wheel you will completely lose extra pounds. Don't forget about proper nutrition. All your efforts may be useless if you do not take control of your diet.

Back roller exercises for beginners

Some people will find movements with this device quite difficult. The thing is that they are designed for people who have a sufficient level of training. For beginners, it’s best to start with the following exercises:

Incomplete range of motion. That is, the wheel is rolled only in one direction - forward, returning back with the help of your hands. Starting position: kneeling. The exercise is performed in this way until a level is reached at which it will be possible to move in both directions.
At more difficult stages, you need to touch the floor with your chest; for beginners, it is permissible to overcome this distance halfway and return to the starting position.

Advantages and advantages of a gymnastic roller

Article on the topic: “How to learn to jump high”

Ease of use could also be considered an advantage, but for beginners it can be a double-edged sword: there is a high risk of injury, especially since the roller roller puts a very strong load on the lumbar region. However, this is not a reason to refuse exercise, since it gives a great effect:

strengthens the abdominal muscles;
many other muscles are involved in the work (arms, legs, back, shoulder girdle), thereby creating a strong muscle corset;
improves posture and coordination of movements;
endurance increases;
back pain decreases;
the basal metabolic rate increases, that is, even in the absence of physical activity, calories are burned better).

Article on the topic: “Which protein is best for gaining muscle mass”

Plank and peak

The plank with a roller trainer helps strengthen the stabilizing muscles and gives you the opportunity to experience how to properly use the wheel and maintain balance.

This is done as follows:

You need to get on all fours and place the roller in front of you.
The handle is clasped with your hands, palms facing the floor.
The body is moved forward to the plank position. The body is straightened from head to heels.
The body is tensed and the bar is held for 1 minute. You can start with 30 seconds. The movement is repeated 10-12 times.

Technique for performing the peak exercise:

Starting position – lying on your back.
The feet are secured in the pedals or to the handle of the roller, the arms are extended along the body.
By tensing your core muscles and bending your knees, the wheel is slowly moved towards your buttocks and your hips are raised.
Then the roller is returned to its original position. It is necessary to perform 8-12 repetitions.

Exercises for the abs

First you need to learn how to breathe correctly. Inhalation should be done while tilting the body (through the nose), and exhalation should be done with maximum muscle tension, i.e. when going up. In total, it is recommended to perform two or three sets of 5-15 repetitions (depending on physical fitness). And until the very end, breathing should be calm and measured.

Below you can read the description of the most effective exercises with a gymnastic roller for the abdominal muscles:

Starting position (hereinafter referred to as IP): kneel down, grasp the handles of the gymnastic roller with both palms. With your arms straight, roll the roller forward until your hips reach the floor. After this, carefully (without sudden movements) return to the starting position. This exercise is suitable for beginners and helps to stretch the muscles before the main part of the workout. To increase the load, stay at the bottom for a couple of seconds.
I.p.: lie on the floor with your stomach down, hands with a roller in front. Pull the projectile towards you, while simultaneously raising your body to the “lying down” position. Pause briefly at the top, then return down.
I.p.: stand up straight, grab the handles of the roller with your hands. Bend over, lower the projectile to the floor and roll it until your body is parallel to the floor. Fix your torso for a few seconds, return it to the starting position. This exercise is very difficult. To simplify it a little, do the exercise in front of a wall, this will allow you not to “spread out” on the floor. That is, you need to choose a distance from which you can definitely climb back up.

You need to use the gymnastic roller correctly. Otherwise, the effectiveness of the training decreases and the risk of injury increases. The most common mistakes that novice athletes make are presented below:

Wrong choice of roller diameter. Beginners are advised to choose large-sized equipment - it is much easier to perform exercises with them.
Selecting too much load. At the beginning of classes, it is advisable to do no more than two sets of five repetitions each. When the body begins to get used to the load, the amount can be increased.
Excessive muscle tension. Maintaining the desired position through force is contraindicated. If you feel that your muscles are unable to work, take a short break.

Those who exercise in the gym can consult with a trainer regarding the technique of performing the exercises.

It is important to remember that in order to develop abs, you need to reduce your body fat, and a gymnastics roller is not a panacea for extra pounds. To keep your body strong and beautiful, you need to combine roller exercises with other exercises, a healthy diet, and an active lifestyle.

Only in this case will you be able to create your ideal body.

Fold, oblique fold

This ab roller exercise for women is also performed using a wheel equipped with foot pedals. It is with the help of them that movement will be carried out.

During the fold, the arms, shoulder and oblique abdominal muscles are involved:

The feet are attached to the pedal devices and placed in a plank position. Your arms should be bent at the elbows and spaced shoulder-width apart.
Keeping the body motionless, roll the wheel with your feet so that the knees move towards the chest.
Then the movement is carried out in the opposite direction until the legs take the original plank position. The exercise is repeated 8-12 times.

This variation of the oblique fold works the oblique and stabilizing abdominal muscles.

Starting position - in the plank, feet fixed in the wheel pedals.
The wheel is moved with the feet towards the right elbow.
Then in the opposite direction to the original position.
And again move, now to the left elbow. The exercise is performed 8-12 times in both directions.

What is a gymnastic roller

This sports equipment is a wheel, in the central part of which there is a pair of handles.

With a pair of wheels. The more wheels, the easier it is to maintain balance while exercising with this apparatus. The number of wheels can be up to four.
With return mechanism. This option is well suited for beginners, as it saves effort when returning to the starting position (which makes it easier to use).
With a shifted center of gravity. This projectile, on the contrary, complicates the exercises, forcing you to make additional efforts. It is recommended for training by people who have already mastered a regular roller well.
With trimmer. It has a double wheel that gives stability and a cable that increases effort. Recommended for professionals who want to significantly increase the load when performing exercises with a roller.

Important! To avoid injury, beginners are advised to start training with a machine that has several wheels. This makes it look like a skating rink and provides better stability.

Exercises should be performed initially from the knees, and then move on to more complex elements. Having achieved professionalism, you can change this projectile to a more complex one (with a trimmer or with a shifted center of gravity).

What is its use

The most positive aspects of using a gymnastic roller are noted by both beginners and those who have been familiar with this gymnastic device for a long time.

They list more than one positive factor of its use:

this is a simulator with which you can work out different muscle groups;
takes up little space and has a low price;
trains muscles that are not always involved in other types of exercises;
perfectly tightens the abs;
strengthens the musculoskeletal system;
gives you the opportunity to study at home.

Harm and contraindications

You need to exercise this sports equipment correctly, as mistakes can lead to injury. Basically, these are lumbar sprains.

Due to the heavy load, there are contraindications for exercising with a gymnastic roller:

musculoskeletal injuries;
some chronic diseases, especially with their exacerbation;
pregnancy;
acute infectious diseases, influenza.

Important! If you have chronic diseases, you should consult a doctor before exercising with a gymnastic roller.

This trouble-free equipment can cause harm if the ligaments and muscles are not warmed up, if the exercise scheme has not been developed (for example, you started with exercises that are more tiring and difficult to perform in terms of technique).

Frontal and oblique rolling

This is another ab roller exercise for women. It is not at all easy to move with full amplitude without good physical preparation. However, it is much easier to implement it with a wide stance. After consolidating the result, the position can be changed, gradually narrowing the space between the feet until a full movement is achieved:

Place your knees shoulder-width apart and grasp the handle of the roller lying on the floor with both hands.
The back and arms are straight. The movement is performed forward, leaning on the hands, until the body assumes a horizontal position relative to the floor. The legs rest on the toes, as during push-ups.
The wheel is moved in the opposite direction to the legs and takes the starting position. The exercise is repeated 5-6 times.

When performing exercises with an ab roller (video below), the muscles of the chest, shoulders, abs, back and arms are involved.

Oblique rolling is one of the variations of the previous exercise. It's a little more difficult to do. Here the main emphasis is on working the oblique abdominal muscles:

Starting position: kneeling, roller in hands.
The wheel is rolled forward at an angle of 45° to one side and returned to its original position.
Then the rolling is performed at the same angle, but in the opposite direction. The exercise is repeated 5 to 10 times.

Gymnastic exercise roller

Category Health / January 12, 2016

A gymnastic roller is a highly effective and at the same time simple exercise machine designed not only to strengthen the abdominal muscles, but also other human muscles. Sometimes it is also called a sports or gymnastic wheel; this exercise machine is excellent for training ladies and girls.

Among other similar exercise machines, it has no equal, since it puts a greater load on the muscles of the upper and lower abs, and the back and buttocks. Exercises with an abdominal wheel can also be done by a beginner who has never been involved in sports under any circumstances. The result of the training will be visible after a short time.

Advantages and disadvantages of a gymnastic roller

The wheel sizes are small. This allows you to do exercises even in a small apartment. This simulator is cheap and is not inferior in efficiency to other more expensive and experienced simulators.

The wheel also has disadvantages, but compared to the results achieved, they are insignificant. Beginners will be able to think that doing exercises with a roller without preparation is completely unrealistic. It goes without saying that the first workouts will be difficult, but over time you will get used to it and the exercises will become easier.

What specific muscles work during the exercises?

The wheel primarily affects the abdominal muscles. By doing exercises daily, you will feel the strain on other muscles in your body. The enormous load falls on the muscles of the back and abs. These muscle groups are interconnected, so they need to be worked out in parallel. Only with this approach to training will you achieve great results.

In addition, the muscles of the legs and arms are involved in the work. The load on them is small, but this is enough to look slim and attractive. Some girls say that exercises with the wheel also affect the muscles of the buttocks. They become more elastic and toned.

If you do the exercises every day, you can notice the results in 1-1.5 months. As you can see, the wheel works very effectively and very quickly.

How to properly pump up your abs with a gymnastic roller

To make exercises with the abdominal wheel as comfortable as possible, you need to wear clothes that will not hinder movement.

If you have long hair, then gather it in a ponytail at the back of your head so that it doesn’t get in the way. Lay a special rug or a regular blanket on the floor. Before you start exercising, do a warm-up.

It’s best to include aerobic exercises in your warm-up, which will wonderfully warm up your muscles.

Exercises must be repeated 5-10 times. At a time when such a load becomes easy for you, it is possible to expand the number of approaches.

Know that the smaller the size of the gymnastics wheel, the more difficult it will be for you to do the exercises.

Exercises with a gymnastic roller for the abs

The following exercises will help you build up your abdominal muscles in a short time:

Get on your knees and place the ab wheel in front of you. Lean your hands on it and smoothly move forward, and then to the starting position.
Sit down and straighten your legs. Place the exercise machine to your right. Press on it with your hands and bend your body, roll it as far as you can. Then return to the starting position. Perform the same movements on the left side. When doing the exercise, do not bend your legs.
Lie on your belly and stretch forward with your arms outstretched using the wheel. Transfer the load to the machine and pull it towards you without bending your arms. Do not lift your feet off the floor.
Sit down, bend your knees. Place your feet on the handles of the wheel and roll it with your legs. The further you roll the machine, the more you tilt your torso (your chest should touch your knees). Slowly return to the starting position. Rest for a few seconds and repeat.
Stand up and place your feet shoulder-width apart. Bend your torso down, as if you were placing a machine on the floor. Use your hands to press down on the wheel and roll it forward until your chest touches the floor. At the end point, stop for a few seconds, and then return to the starting position.

Gymnastics video

We invite you to watch the exercise with the abdominal wheel in the video; the woman in this video clip talks about the technique and gives a couple of useful recommendations. Good luck and have a flat tummy!

With one hand, on one leg

Rolling on one limb is the most difficult variant of the frontal exercise. The body weight rests on the hand holding the roller and the supporting leg. The main advantage of this exercise is the creation of additional stress on the stabilizing muscles.

First, the movements are performed while kneeling, then gradually become more complicated:

Starting position: kneeling or standing. The handle is grasped with one hand.
The roller is slowly pushed forward and then returned to its original position. In the first stages, you are allowed to touch the floor with your free hand to maintain balance.

The exercise on one leg is performed using the same technique as the previous one:

Starting position: standing.
The wheel is held with both hands and moved forward.
Then they stand in the starting position on one leg and perform the exercise again.

Since all parts of the body receive stress, you must do a warm-up before exercising with a roller, and stretching after training. For beginners, it is recommended to use the wheel twice a week, gradually increasing the number of uses to five. The same goes for approaches, at first it is enough to do 2-3, then increase to 5-6. In less than two months, the abdominal muscles will acquire the necessary tone.

What muscles work when training with a roller?

Based on the title of the article, we can confidently note the main muscle for which we actually grab the handles of the wheel - this is the abs! In second place are the back muscles, the lumbar region is especially actively involved in the work. Third and fourth place are separated by legs and arms, and here you can’t definitely say what works more.

Some representatives of the fair half of humanity noted the high effectiveness of the roller for working out the gluteal muscles. They say that after the wheel the butt becomes incredibly elastic and toned

! I would like to draw your attention to the effectiveness of the roller for the lumbar region.

I personally know three miners – tunnellers – who consistently work out with a roller to increase the endurance of their lower back when carrying heavy loads at work (and the miner, like no one else, carries these heavy loads quite a lot during a shift). Working out your abs using a roller is not as easy as it might seem from the outside. There are moderately difficult exercises, and there are especially difficult ones. I’ll start, perhaps, with the easiest ones, and gradually move up to the heaviest ones.

When straightening, inhale; when bending, exhale. That is, forward movement is accompanied by inhalation, backward movement by exhalation. And nothing else, this is very important!

Before you start working with the wheel, you MUST warm up thoroughly. It is especially important to pay attention to warming up the spine . Make rotational movements with your arms, twist your lower back, jump rope. The main thing is that when you start training with the wheel, your joints are stretched and your body is warmed up.

Benefits of doing ab wheel exercises

What muscle groups are worked out using a gymnastic roller:

rectus and oblique abdominal muscles;
back;
muscles of the arms and legs (arms become stronger, legs become toned);
buttocks.

The abdominal wheel is a universal exercise machine for almost the entire body, but the main sports load, of course, is on the stomach and back. Thanks to the simultaneous work of all muscle groups, you can tighten your body and pump up your abs in a relatively short period of time. A certain share of the load falls on the gluteal muscles, which is especially valuable for girls in the quest for a perfect figure.

The uniqueness of training with a gymnastic wheel is that it allows you to work out the lower abs, which is quite difficult to “reach” with other exercises.

Exercises on the abdominal wheel should not be done with tension - this is fraught with severe soreness in the next few days. Also, you can’t start with a heavy load right away. An exercise with abdominal rollers already provides a more intense load than a regular crunch, so it’s very easy to overdo it, especially for a beginner.

To get used to abdominal wheel exercises as comfortably as possible, you need to start with three sets of 10 repetitions - such a progressive load will not be stressful for the body and will not cause inconvenience. Provided you exercise 4-5 times a week, the first visible result appears within a month to a month and a half - during this period it is possible to pump up the first abs.

Pros of the gymnastic wheel:

Simplicity, ease of use. Even a child can easily master such a simulator;
High effectiveness of classes. Ab roller exercises help to shape your figure, lose extra pounds and build sculpted abs;
Ergonomics and savings. The exercise machine is compact, does not take up much space, you can do exercises without leaving home (saving time and money on visiting the gym);
Versatility. This type of fitness equipment is suitable for the whole family; it is effective for both men’s and women’s exercise programs;
Relatively low price.

Disadvantages and features:

Basic mistakes

The most common mistake is a violation of safety regulations. Beginning athletes do not consider the abdominal roller to be a full-fledged exercise machine and often violate the correct execution. As a result, back pain, muscle strains, joint problems, not to mention other injuries appear. In addition, improper exercise will greatly delay the increase in muscle mass.
Excessive zeal is not always good. If you try to do the maximum number of approaches in the very first lessons, even through pain and suffering, this will not lead to anything good. A back injury takes a very long time to recover and brings a lot of discomfort. Group fitness classes will help you monitor your program.
Classes with a roller are not for speed, but for strength and endurance. You need to roll the apparatus and work with the body slowly, measuredly, lingering in the main positions for several seconds.
Even if it doesn't hurt at first, your knees will still get injured. Exercising on a bare floor can lead not only to pain in the knee joints, but also to tissue inflammation. You should use a special rubberized mat that is well fixed.
This sport is not suitable for recovery from serious injuries; you cannot practice with a roller if you have a hernia or other problems with the spine, which may worsen after such a serious load. If there are minimal problems, you should first contact your doctor or trainer for advice.

The gymnastic abdominal roller is a simple but very effective exercise machine. Even after a difficult level, there are professional classes with diagonal stretching and additional load. Therefore, you can pump up the muscles of the abs, legs, and back in this way at any level of training.