According to Jim Smith from Animal Ability, the Ab Rollout is the best core exercise of all time. Not only do ab rollouts work your core muscles; they also engage your legs, lats, forearms and more.
Ab rollouts are similar to an extended plank, but much more difficult and require control of your body through a wide range of dynamic motion.
Though the ab rollout is an incredible exercise, many people rush into doing ab rollouts much too quickly or with poor form. This often results in injuries to the low back or failure.
Tips for building ab rollouts into your program
- Start using the kneeling version before trying the standing version. Rollouts on an exercise ball are also much easier to learn for beginners.
- If using an ab wheel, start by squeezing your glutes and abs straightening your lower back. Your upper back should be slightly rounded like when doing the cat/cow yoga exercise.
- To execute the ab rollout, lean forward and roll the ab wheel away from your body until your arms are overhead or as far out as you are comfortable going. The goal is to work up until you can almost touch your nose to the floor. (Those with long noses will have a natural advantage with this exercise)
- Roll the wheel back toward your knees returning to the starting position.
Note: If you feel excess pressure in your low back you are not using the right form. Also, you should feel the exercise in your core, not your lats. Your lats should be engaged, but not used as the primary movers during the ab rollout.
After you master the basic versions of the ab rollout, check out this video by Jim Smith from Animal Ability demonstrating how to train he standing version.
Want to Maximize You Results? Click here.