A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Cooldown
4m
9 kcal
/ min (est.)
3 × 10
sets × reps
Why this exercise
Difficulty: Advanced
One of the most effective core exercises for building a strong, defined midsection.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
10
Rest
60s
How to Perform
- 1.Kneel on a mat holding the ab roller with both hands.
- 2.Roll forward slowly, extending your body toward the floor.
- 3.Keep your core tight and don't let your hips sag.
- 4.Pull back to starting position using your abs.
Pro Tips
- •Start with smaller range of motion.
- •Keep arms straight throughout.
- •Engage core before rolling out.
Equipment
Ab Roller
Safety
Avoid if you have lower back issues.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.