5 Guidelines for Training Your Abdominals with the Roller
The roller is a small easy training device but tremendously effective if your goal is to achieve a firm and powerful core. Find out how to train your abs with the roller so you don’t get hurt and get great results in no time.
What is the roller or abdominal wheel?
The roller or wheel leaves an intense work of all the abdominal area centering your care both in the major muscles (upper abdominals, lower and oblique) and in other smaller muscles also involved in the exercise, for example, the dorsal. Working with the roller you will gain, besides this, strength in the whole upper train, singularly in the arms.
There are many advantages of training with the abdominal wheel, including that it is a very affordable device that lets you train at home easily, but if you think about exercising your abdominals with the roller is essential to take into consideration certain aspects, as we explain now.
How to Work the Abdominals with the Roller
The roller requires some skill, because you must not forget that it is about marking abs while the wheel turns making our movements are unstable. It is very normal that the exercise does not come the first time, even if you end up giving a “bellybutton” on the floor, but with a bit of practice, you will be able to take advantage of your abdominal training with the roller.
1. Learn the correct movement
To start doing abs from scratch with this material, it is basic to start from the convenient posture and hold it throughout the exercise. You should get down on your knees, better on a mat to avoid discomfort, holding the wheel with one hand on each and every side. From the start, turn the roller as you stretch your arms and throw the log forward. It is essential to respect the natural curvature of the back, keeping it straight without forcing it and avoiding lowering the hips (if this happens your lumbars could suffer).
2. Keep your balance
Although the ultimate goal is to get the abdominals done with the roller, first it is essential to achieve sufficient stability. The ultimate goal is to stretch your arms out completely and make almost a complete plank without touching the ground with your abdomen. It’s not simple, and if you don’t have practice, you’re going to have to start slowly. In the beginning, advance only to the point where you hold your stability and then recede. A trick so that the roller does not go faster than the bill, is to start by putting a find, for example, a wall. Only when you get total stability will you be able to do the abdominal with a complete roller.
3. Contracted Core and Buttocks
Tightening the whole abdominal area and also the buttocks will help you maintain balance and in addition to this will double the efficiency of the exercise.
4. Breathe properly
It’s essential not to forget the proper breathing to do crunches, to assist you in working crunches with a roller. Breathe out the air from your lungs at the moment of maximum care, that is, when, being on an iron, you start the ascent and also breathe in as you descend.
5. Find your rhythm
The roller abdominals are an intense and complete exercise. You strengthen the core as well as the arms and legs. Mark the movement well before proposing to do it faster. The number of repetitions will also depend on your overall fitness. Starting with eight ? ten is more than enough.
Roller Abdominal Training Options
The described one is the basic exercise of abdominals with roller but, if you prefer it, also you can train the abdominal area of form more akin using other elements. For example, some athletes practice this technique with a bar and 2 discs, and it is also possible to make the movement with fitball. In short, it is a matter of doing exactly the same movement, focusing the effort on the muscular ensemble formed by the abdominals and on the ensemble of the upper train.
As a last piece of advice, it should be remembered that abdominal roller training is perfectly compatible with other routines that focus on the work of the core and include exercises as effective as ironing or flexing.