Core
Ab Roller
A high-tension anti-extension movement designed to build deep core stability and a powerful abdominal wall.
How to perform.
Follow the sequence — setup is half the lift.
Kneel on a soft mat with your knees hip-width apart and grasp the handles of the ab roller with both hands.
Position the roller on the floor directly under your shoulders and tuck your pelvis to engage your core before moving.
Slowly roll the wheel forward while maintaining a slight curve in your lower back to prevent arching.
Extend as far as you can while maintaining full control and keeping your arms straight.
Pause for a split second at the peak of the extension without letting your torso touch the floor.
Pull yourself back to the starting position by contracting your abdominals rather than pulling with your hips.
Reset your pelvic tilt and repeat the movement for the desired number of repetitions.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back during the extension phase.
- Leading the movement with the hips instead of the core.
- Bending the elbows to pull the roller back.
- Looking straight ahead instead of keeping a neutral neck.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.