In general, it usually takes four months of consistent workouts to get your abs visible using an ab rolling machine.
But your success with an ab roller wheel depends on your current body fat as well as the consistency of your workout routines.
To achieve a visible six-pack you need to follow a healthy diet, adopt the right attitude, and using proper techniques.
let’s start with the basics. The ab muscles are located in the abdomen and hold everything in place – from organs, tendons to muscle tissue.
To reveal your ab muscles, you need to focus on your overall body fat percentage. Obviously, it will take longer to get a six-pack if your starting body fat percentage is higher.
What is an Ab Roller?
An ab roller is a piece of handy workout equipment that can be used to achieve six-pack abs or maintain the six-pack you have obtained after years of regular exercise. These rollers can help tone muscles in a variety of ways.
It is affordable and is extremely effective for strengthening your core muscles and tightening your midsection.
They can work your abs, tone your muscles, and oblique muscles by following different techniques. It is important to maintain your straight back at all times while using an ab roller.
Also, make sure the wheel is not too far from the ground. This will allow you to touch the floor lightly with your fingers without it rolling far away. Your ab wheel should be durable, and well constructed, providing full support to your weight, knees, and elbows.
The DMoose effective and user-friendly ab wheel can do workouts that equal more than 100 sit-ups. Because it engages your complete core muscles, it helps you quickly build a six-pack. Comparing crunches and sit-ups, you’ll see that ab wheel rolls require less effort but uses more of your core muscles.
The ab wheel’s ultra-wide wheel and reinforced rubber glides effortlessly over any hard surface. The wider the wheel is, the easier it will be to roll further and perform more repetitions.
Related Article: How Effective Is an Ab Wheel Roller? 9 Benefits of Doing Ab Rollouts.
Get Six Pack Abs with an Ab Roller
An ab roller will not magically show you results in a matter of weeks. It will help if you show patience and persistence to get results. It is a complex exercise that requires proper technique and posture. You won’t see any results if it’s not done correctly.
Your core muscles move to keep your back from arching when you use the ab roller. You can also flex your spine to stretch and contract your abs in a full range. This movement is a challenge for your Rectus Abdominus, which is the six-pack muscle.
It also challenges deep spinal stabilizers like the Transverse Abdominus. The ab wheel roller is a great device to build a stronger core. The ab roller work just as well as all traditional crunches.
Therefore, it would help if you have the right mindset before you can do ab rollout exercises. Many people begin with the ab wheel and stop doing their workouts when they see themselves and their bulging stomachs in the mirror after weeks of workouts.
This is a step-by-step guide to how to do ab rolls correctly:
- Start with your back straight and your knees on the floor just like you do in a knee push-up position. Next, place your arms tightly against the handles of your ab roller.
- Keep your core engaged and support your arm movements as you move the wheel forward. Your shoulders and arms should not be allowed to roll. Move the wheel forward until you reach your limit.
- Slowly turn the wheel back, engaging your core muscles at all times. Keep your back straight and keep your legs bent at the knees. You can start another rep if you’ve rolled all the way to the beginning.
- Depending on your ability, you may be able to do three sets of 5-8 reps each. You can start slowly at the beginning, as long as you are moving towards your goal.
Benefits of Ab Roller Workouts
Now that you know what an ab roller wheel is and how you can work out on it for your abs, let us jump to check out its benefits:
- It’s an Overall Strength Builder
The ab roller does more than just work your abdominals. It works your entire core.
- Your obliques
- Lower back
- Hips
- Deep core muscles
To maintain a fully extended rollout position, you will need to have good stability. Your rotator cuff, latissimus dorsi, and upper back will reap the benefits.
- It Improves Posture
Many people suffer from poor posture due to their modern lifestyles, too much sitting, and insufficient exercise. An ab roller can improve your posture and help you to maintain it.
A good posture refers to a spine that is aligned with the natural curves. This is known as the “neutral spine.” Ab rollers are effective in supporting good posture because they train the spine to maintain a neutral position.
An ab rollout is an exercise that resists lumbar extension. Your body will adapt to a more neutral spine alignment by strengthening your core muscles to resist lower back extension.
- The Ab Roller Increases Mobility
Increasing your mobility also links to the above point because it also improves your posture. Due to prolonged sitting, you may develop tight hip flexor muscles.
Your hip flexors can become tight and pull on your pelvis, causing degeneration in posture. Building core strength is an outstanding way to improve your posture, as already mentioned.
On the other hand, Ab wheel rollout stretches your hip flexors, putting your muscles under maximum load.
- It Reduces or Prevents Back Pain
Lower back pain is considered the most common reason for GP visits. It is also the most common cause of work-related disability. Weak core muscles can often be blamed for lower back pain.
The muscles that support your back and prevent you from extending the lumber too far are important. You may have got it until now where I am going if you have read the above benefits. Rollouts can be used to strengthen weak muscles and cause back pain.
Ab Roller Workout Tips to Get a Six Pack
Although the ab roller is a simple device, there are some things you can do to make it more effective. Here are some effective tips and tricks about the ab roller and how to use it.
- Squeeze your Glutes Hard
Engage your glutes and squeeze them hard. This will immediately tilt your spine to a stronger, more stable position. You will also be able to work your glute muscles this way.
- Don’t Let your Back Arch
Ab roller exercises require that your spine is not arched. You should adjust your position to ensure your hips are higher if you start to sag or pressure is on your lower back. You may need to try plank variations to help you hold this position.
- Warm-up
It is essential to warm up before beginning any challenging exercise. A few plank sets followed by a short range of motion rollouts should be enough.
- Flip the angle
It doesn’t matter if you roll your abs wheel straight through every set. You can shift the focus to your abs by rolling slightly off-center. You can experiment with the rollout angle to see what it feels like.
- Progress Slowly
Don’t feel that you have to perform rollouts at all. You should start at your level of strength and work up from there. The kneeling variant is for those who can’t do them standing.
Food Plan for Better Results Doing Ab Exercises
Apart from using the best ab roller and adding core exercises in your workout routine with consistency and good form, it is important to focus on your diet and calorie intake to achieve those popped abs.
Following a healthy food plan will help you attain your goals faster with long-standing results. It is important to watch your overall calorie intake according to your needs, avoid excessive carbohydrates and add the following food maximum to your diet. These include:
- Fruits and Veggies
- Whole Grains
- Nuts and Seeds
- Legumes
- Tea
Conclusion
After 4-5 weeks of continuous workout, you would start seeing results to achieve your six-pack abs with an ab roller. You would gradually reach the position through working out consistently and the right food plan.
Just make sure to achieve the best out of your workouts by maintaining good posture and trusting the process. The ab wheel will help you improve your core strength and show off your desired look. This affordable, convenient tool is suitable for anyone with any level of fitness.
References
- Sarti, M. A., et al. “Muscle Activity in Upper and Lower Rectus Abdominus during Abdominal Exercises.” Archives of Physical Medicine and Rehabilitation, vol. 77, no. 12, Dec. 1996, pp. 1293–97. PubMed, https://doi.org/10.1016/s0003-9993(96)90195-1.
