Training your abs is a fundamental part of building and shaping your stomach. Whether you are a workout enthusiast or developing your first training plan, the exercises below will help you meet your fitness goals.
wheel rollerout
1. Start by kneeling on the floor or a mat. Hold the wheel roller with both hands, placing your hands on the handles on either side. This is your starting position.
2. Slowly roll the wheel straight forward, stretching your body into a straight position. Go down as far as you can without touching the floor with your body. Breathe in during this part of the exercise.
3. After a brief pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Keep your abs tight during this movement.
4. Repeat this process for the recommended amount of repetitions.
Remember to keep your back straight at all times and avoid any type of fast or jerky movements to prevent back injury. The key to this exercise is control and using your abs to move the wheel.
standing wheel rollerout
1. Stand upright with your feet shoulder-width apart. Hold the wheel roller with both hands, palms facing down.
2. Extend your arms straight out in front of you, holding the wheel roller at waist height. This is your starting position.
3. Slowly roll the wheel forward, extending your body into a straight position. Keep your abs contracted and avoid arching your back.
4. Continue rolling out until your arms are extended above your head and your body is almost parallel to the floor.
5. Hold this position for a second, then start to roll yourself back to the starting position. Use your abs to pull yourself back up.
6. Repeat this movement for the desired number of repetitions.
Remember to keep your movements controlled, focusing on the contraction and extension of your abdominal muscles. Avoid rushing the exercise to maintain proper form and prevent injury.
roller reverse crunch
To perform the roller reverse crunch, start by kneeling on the floor or a mat. Place the roller in front of you and hold onto the handles.
Push the roller forward, extending your body into a straight line. Ensure your arms are fully extended and your body is parallel to the floor. This is your starting position.
Now, engage your abs and pull the roller back towards your knees while simultaneously lifting your hips towards your chest. Your knees should come up towards your chest as you roll back.
Extend back out to the starting position, maintaining control of the roller and not letting it get away from you.
Ensure your movements are slow and controlled, focusing on the contraction of your abs.
Repeat this movement for the desired number of reps.
Remember to keep your back straight and your core engaged throughout the exercise to avoid straining your lower back.
This exercise can be challenging, so start with a small number of reps and gradually increase as your strength and endurance improve.
roller body saw
To perform the roller body saw exercise, follow these steps:
1. Start by kneeling on the floor or a mat. Place the roller in front of you.
2. Lean forward and place your forearms on the roller. Your elbows should be directly under your shoulders and your hands should be clasped together.
3. Extend your legs behind you, coming into a plank position. Your body should form a straight line from your head to your heels.
4. Engage your abs and slowly roll the roller away from your body by extending your arms forward. Keep your body in a straight line and avoid arching your back.
5. Roll the roller as far forward as you can while maintaining good form, then slowly roll it back towards your body to return to the starting position.
6. Repeat this movement for your desired number of reps.
Remember to keep your abs engaged throughout the entire exercise and avoid letting your hips sag. This exercise can be challenging, so start with a small range of motion and gradually increase as your strength improves.
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