The abdominal muscles, also called abs, play an essential role in our body. These muscles help us carry out simple body functions. They include respiration, coughing, sneezing, and are vital for maintaining proper body posture. Ab Roller is a perfect solution for them.
This is where the ab roller comes into play. The ab roller, as we know them today, was invented by Dan Brown in 1994 alongside his partner and personal trainer, Sean Gagnon.
What Exactly Does The Ab Roller Do?
The ab roller, otherwise known as an ab wheel, is a body fitness device. You use them primarily for strengthening the core muscles of the abdomen. It also works on the arm muscles, glutes, obliques, chest muscles, hamstrings, calves, biceps, triceps, and shoulder muscles.
Typically, the ab roller consists of a wheel with two rubber grip for your hands. The wheels measure between 3 to 6 inches in diameter. If you use them properly, a 1-hour workout using this device helps give your body frame a good posture. It prevents aches and pains in the muscles of the lower back.
Although the ab roller is an excellent tool for workouts involving the core muscles of the body, it does require some techniques before making use of it. These techniques help prevent muscle injuries during use.
When the Ab roller is used in the right way, it is quite an effective exercise equipment. The various exercises performed using the ab roller strengthens different body muscles without causing harm to the spine.
How To Make Effective Use Of The Ab Roller?
The ab roller may not be the easiest device to use at first, as the basic “rolling in and out ” needs the user to have some strength in their core muscles.
Before using the ab roller, we recommend starting with simpler core strengthening exercises such as abdominal crunches and standing abdominal exercises to build up strength in the core muscles gradually.
Note: If you have weak lower back muscles or any case of back pains, it is advised you do not make use of this fitness equipment.
It is essential to perform the required techniques with good form to get optimum results when using an ab roller. The main techniques are listed below:
- Hold the ab roller by the handles in a kneeling position on the floor. You should stabilize your body frame and also tighten the arm and knee muscles during this phase. Make sure not to perform the stretch with weak or soft muscles as this strains your back.
- Put the ab roller in front of you in such a way that you are facing it in a kneeling position pushing outwards. This is the position from which you start.
- Stretch your body forward into a firm, straightened position by pushing with your hips, slowly rolling the ab roller forward. You should extend yourself in this position as far as you can go without touching the floor.
Note: Take deep breaths and try holding out for more extended periods in this position. Before going to the previous pose, but do not overexert yourself.
- After a brief pause in this stretched out position, gradually roll back with your shoulder muscles to your starting position as you breathe out. Tighten the abdominal muscles as you do this.
In general, this process should be performed with great care, so you do not get muscle strains or injuries. Some constant practice would have to be done before you can get it right, with you determining the pace at which you step up progress.
Note: You can also watch a few videos on how to make use of these before you start making use of it.
Advantages And Disadvantages Of Using The Ab Roller
Strengthening the abdominal muscles with effective results is much more natural with the use of the roller. Some of the benefits you stand to gain from using the ab roller in core muscle strengthening include:
Advantages Of Using Them
- A large number of muscles are subjected to intense workouts at the same time when using the roller. A 2018 study discovered that about 20 more muscles are strengthened when exercising with the roller compared to traditional abdominal exercises such as sit-ups or crunches. These include the biceps, triceps as well as shoulder muscles.
- Compared to traditional exercises that focus on strengthening the core muscles, the roller is a more challenging work out. Meaning that these muscles get more action overall.
- The ab roller is a useful device for reducing the risk of lower back pains, as it gives you stronger core muscles and helps you maintain proper body posture.
- A lot of positive health benefits can be gained from using ab rollers in your workouts. They improve your overall body balance, increase your stamina, strengthen muscles, reduce the risk of muscle injuries, and help you lose extra weight from accumulated excess fat.
- With well-strengthened core muscles as a result of this, you can say goodbye to constant backaches.
- It also brings a variety to your boring exercise routines. Different beneficial exercises that could be performed with this include roll-outs, push-ups, crab walks, leg curls, and so on.
The Disadvantage Of Using Them
The most notable disadvantage of using them is the enormous pressure the lower back muscles are subjected to during use. This fitness device is not recommended for people who have constant backaches, weak back muscles, or tight hip flexor muscles.
It would not produce the desired effects and would only lead to back muscle strains and injuries as well as spine stress issues. Build up some core strength before making use of them.
Without a doubt, with proper technique and professional supervision, it is one of the most effective fitness equipment to have. It would give you not only a great six-pack, but also an excellent balance, body posture, and more.