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What is The Best Way to Use an Ab Roller?

Last updated: June 29, 2022

When it comes to working out and getting fit, the ab roller is one of those devices that can be a little confusing to use at first. People might not know how to get the most out of it or which muscles it is targeting.

In this blog post, we will teach you everything you need to know about using an ab roller. We will discuss how to use it properly, what muscles it targets, and some tips on getting the most out of your workouts.

Basics of Using an Ab Roller

The mechanics behind using an ab roller for working out are pretty simple but you want to follow a few rules in order not to put stress on other parts of your body.

Start On Your Hands and Knees

You want to start with your knees touching the ground and your hands on the ab roller directly under your chest. There shouldn't be any movement and you should feel stable, not falling down or to the sides.

Make sure there is ample room in front of you so you can extend your body fully without having to worry about hitting anything.

Gently Roll Forward

Once you are in the starting position, slowly roll the ab roller out in front of you while keeping your back straight. You want to go as far forward as you can without arching your back or hunching over. Remember to keep those abs tight the whole time.

If you release the tension in your abs you'll suffer more stress on your back and it could cause potential inujury.

Roll Back to the Starting Position

Now that you have extended your body as far as you can, try to hold the position for 2-3 seconds. The longer you can hold the position the more ab workout you will end up feeling.

Then, it is time to roll back to the starting position but you want to use your abs for bringing yourself up, not your back. You want to do this slowly and controlled as well in the same manner you did when rolling down.

If you feel coming back up is too hard then don't lower as far on the next rep. As you build more strength you will be able to lower fully to the ground.

Techniques for Better Form

Form is one of the most important aspects of using an ab roller since bad form can lead to injuries.

There are a few techniques you can use to make sure you are always using proper form.

First, when rolling down, think about trying to touch your chest to the floor. This will ensure that you are not hunching over and stressing your back. You want your body to mimick a plank of wood that is completely flat the entire time.

Second, when you are at the bottom of the roll, really try to squeeze your abs and glutes as tight as possible. This will help work those muscles more and also help protect your lower back.

Last, when rolling back up, use your abs to pull yourself up instead of just yanking on the ab roller with your hands. You can also try to use a wall as a stopping point when you lower down to the ground. It will help you not overextend yourself and cause an injury.

Developing an Ab Roller Routine

Once you get used to the basic ab roll technique you can begin to develop a routine. Try to start out by doing one set of about five to eight repetitions. If you can only do less don't worry, you will eventually build more strength and lengthen your repetitions.

You can do this exercise about three days a week to start. When you feel the exercise getting easier, start to increase the number of sets you do and eventually, the number of workouts you complete every week.

You can mix up your routine by adding in some ab bench exercises or other core exercises on the days you don't use the ab roller. An ab routine is important for developing a strong and healthy core but it's also beneficial for improving your posture and preventing lower back pain.

What Muscles Do an Ab Roller Target?

The ab roller focuses on middle ab exercises which specifically target the rectus abdominis. This is the muscle group that gives you that "six-pack" look. The ab roller also works your external and internal obliques, which are the muscles on the sides of your stomach.

These muscles are important for trunk rotation and side bending. They also help stabilize your spine and trunk. The ab roller is a great exercise for developing strong and defined abs but it's also important to mix up your routine to target all of the muscles in your core.

For instance, you can add in some side plank exercises to work your obliques or some Pilates exercises to work your lower abs.

Who Should Avoid an Ab Roller

It's important that if you suffer from any lower back pain, neck pain, or shoulder pain that you avoid using an ab roller. If you have any previous injuries in these areas, it's best to consult with a doctor or physical therapist before using the device.

They will be able to give you specific exercises to help alleviate your pain and prevent further injury. Using an ab roller while experiencing pain in those specific areas could lead to further injury or permanent damage.


What is the best ab roller to buy?

If you're looking for a roller that offers more resistance, then you may want to choose one with weighted handles. If you're looking for a portable roller, then a model with collapsible handles may be best.

How often should you use an ab roller?

You should use an ab roller three days a week to start, and then increase the number of sets and workouts as you get stronger.

Does an ab roller reduce belly fat?

While using an ab roller can help you develop strong and defined abs, it's not necessarily the best exercise for reducing belly fat. To achieve significant weight loss in that area, you would need to combine cardiovascular exercises with strength training.

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