Skip to main content

How to do ab rollouts: Benefits, techniques, and more

The do's and don'ts of this ab exercise

Ab rollout exercise
KoolShooters / Pexels

There are so many great ab workout options, but ab rollouts are peculiar. They seem fun and require full-body coordination in ways that many other ab exercises do not. 

As a result of this, starting out with ab rollouts can be daunting. It can be intimidating when you realize this exercise may be as difficult as it looks, but no need to worry. If you follow the suggestions in this ab rollout guide, you’ll be doing ab rollouts like a pro in no time. Keep reading to learn everything you need to know.

Recommended Videos

What muscles do ab rollouts target?

Ab muscles.
Yogendra Singh / Pexels

Ab rollouts target the following muscle groups:

  • Rectus abdominis: Studies show that ab rollouts target the rectus abdominis, the main muscle in front of the abdomen. The rectus abdominis is responsible for a six-pack and helps stabilize the core during the rollout. 
  • Transverse abdominis: The transverse abdominis is also heavily engaged during ab rollouts. This deep core muscle that wraps around the spine is heavily engaged during ab rollouts to prevent the back from arching. 
  • Obliques: Both the internal and external obliques, located on the sides of the abdomen, are activated to help maintain stability and control. 
  • Erector spinae: These muscles run along the spine and are involved in keeping your back straight during the movement. 
  • Hip flexors: The hip flexor muscles, including the iliopsoas, help stabilize the pelvis as you push out your torso during ab rollouts. 
  • Shoulders and lats: The deltoids and latissimus dorsi are also engaged, particularly as you extend your arms forward during the rollout.

Benefits of ab rollouts

Ab rollout exercise.
KoolShooters / Pexels

Enhanced functional fitness and stability

Ab rollouts are highly effective when it comes to developing overall core strength. They not only help you get abs but also engage multiple core muscles, including the rectus abdominis, transverse abdominis, and obliques, leading to a stronger and more stable core. 

Better functional fitness

Ab rollouts mimic real-life movements that involve extending and stabilizing the body. By strengthening the core and enhancing stability, this exercise improves functional fitness, which is useful for daily tasks and sports.

Increased flexibility

During the rollout, you stretch your hips, lower back, and abdominal muscles, which can improve flexibility and range of motion in these areas over time. 

How to do ab rollouts

Ab rollout exercise.
MART PRODUCTION / Pexels

Instructions:

  1. Kneel on the floor with an ab wheel in front of you, holding the handles firmly with both hands. 
  2. Slowly roll the wheel forward, extending your arms and body. As you roll forward, remember to keep your back straight and your core tight. Don’t let your hips drop. 
  3. Use your core muscles to pull the wheel back towards your knees. 

Recommended sets and reps: 4 sets of 8 to 15 reps

Things to avoid when doing ab rollouts

Ab roller.
MART PRODUCTION / Pexels

Arching your lower back

Arching your lower back will take some of the tension of the exercise away from your core muscles. So, keep your back straight throughout each set, even towards the end when it becomes difficult to maintain good form. 

Going too far

The ab rollout is a fairly difficult exercise, and depending on your experience, your range of motion may be limited. If you’re new to the exercise, you don’t want to roll too far because your body may not yet be accustomed to that range of motion. A good time to stop rolling out during a rep would be when you can’t stop your lower back from bending. 

At that point, you should come back and do another rep. As you continue with the exercise, you will be able to roll farther out because you’ll slowly build strength and mobility with experience. 

Compensating with your arms and shoulders

The International Sports Sciences Association (ISSA) advises you not to use your arms and shoulders excessively during the ab rollouts. While you can’t avoid incorporating the muscles in these areas, remember not to allow them to take the tension away from the abs. 

Using momentum

While performing the ab rollout, move slowly and deliberately. Don’t rush the motion.

Letting your hips drop

Ensure that your body is in an almost straight line from your head to your knees (or toes if you’re doing a more difficult variation). Allowing your hips to drop is just like arching your lower back in the sense that it takes away some tension from the core muscles and makes the exercise less effective. 

Holding your breath

Don’t hold your breath throughout a set of ab rollouts. Instead, breathe steadily throughout the exercise. 

Frequently asked questions

Woman doing ab rollouts.
MART PRODUCTION / Pexels

Are ab wheel rollouts effective?

Ab wheel rollouts task the different core muscles, including the rectus abdominis, obliques, and erectors. They are effective not only for getting a six-pack but also for building a strong core. Ab wheel rollouts should have their place in any good ab workout. 

What are the negatives of the ab roller?

Ab rollers are used for ab rollouts, an effective abdominal exercise. However, using the ab rollers may require a bit of skill and getting used to it. So, if you’re just starting out with this exercise, focus on learning and mastering the form. Once you’re past that, it’s a pretty enjoyable and effective exercise. 

Does ab roller burn belly fat?

While using the ab roller to perform ab rollouts can help burn calories and build well-developed abs, they cannot specifically burn belly fat. You can’t reduce fat in a single spot, even by training the muscles in that spot. 

But by consistently performing resistance training exercises like ab rollouts, eating a healthy diet, and engaging in cardiovascular activities, you can burn fat in different areas of the body, including the belly.

Christine VanDoren
Christine is a certified personal trainer and nutritionist with an undergraduate degree from Missouri State University. Her…
Topics
How to stop muscle cramps fast: Tips for quick relief
Is it true what they say about pickle juice? Let's look at the best methods to diminish those pesky muscle cramps
A man has ankle pain during outdoor exercise. knee Injuries.

Muscle cramps put a damper on any post-workout glow or the runner’s high. Painful muscle tightening and involuntary muscle contractions can happen suddenly, and we find ourselves looking for some relief. Not all cramps emerge after a workout. Recently, I was sitting on my one leg on the couch for a while, and when I got up, I had serious muscle cramps in my ankle and lower leg. In this case, I just waited it out and massaged my ankle and calf until it started to feel better, but other times, cramps can be more painful and linger longer. 

The most common are muscle cramps in the legs and feet. Let's look at the best ways to stop muscle cramps fast so you can get relief as soon as possible. 
What are muscle cramps?

Read more
High-rep training is in fitness fashion — here’s the science on the benefits
Are there benefits to powering through more reps? What does the research show?
man holding dumbbell bicep curl

Sometimes, powering through more reps can give you that sense of accomplishment as you count the numbers and really start feeling that burn. Does more reps mean more results? Does it depend on your goals? Some people shoot for lower reps with a heavier weight, while others work with higher reps and a lighter weight. Many fitness pros say variety is the spice of life.

When I was trying to build general muscle strength and mass in my lower body and core through months of physical therapy, my physical therapist often had me power through three sets of 10 reps with a light or moderate weight or just my body weight. I always felt like I got a good workout in by the time I was done with three sets of 10 reps of my lat pulldowns, resistance band core exercises, glute bridges, butterfly kicks, squats, lunges, calf raises, and the rest.

Read more
Yoga for strength training? Here’s why it actually works, according to a pro
Build serious muscle power with yoga
Elisei Rusu yoga master trainer

I honestly didn’t understand what all the fuss was about until I tried yoga. Only then did I understand how good it feels to move and stretch my muscles in so many different ways. Dealing with the challenges of a painful autoimmune bone disease called ankylosing spondylitis, I was searching for ways to help relieve some of that inflammation, pain, and stiffness in my spine and SI joints — enter the power of yoga.

Along with nutrition and certain other lifestyle changes, yoga has made a big impact on my overall wellness and my pain levels. Sometimes, I’ll randomly break into a yoga pose because it just feels good. My body thanks me even for a simple sun salutation because our bodies were made to move. Over time, I can feel myself getting stronger and more flexible.

Read more