Ab Rolls Exercises For Abbs

in Exercises For Weight Loss

Use These Ultimate Ab Rolls Exercises For Abbs

There are numerous names out there for this exercise, but I like to call this exercise Ab Rolls because you’re rolling an object towards you using your abdominal strength.

Ab Rolls are pretty easy to get down because it isn’t a very hard concept to understand. The only major thing is that there are four different variations for this exercise. I personally use the hardest variation, which is the straight-leg weighted version.

You probably have no idea what I’m talking about so let’s move onto the exercise so you can have a better understanding. I’m going to list the different variations from easiest to hardest so there’s no confusion here.

Knees-Bent With Exercise Ball:

This variation has you on your knees as opposed to extending your legs completely out like a “push up position” and also has you using an exercise ball to roll instead of weighted barbells. This is the easiest of the variation because you put less tension on your abdominals when you place all of your weight on your knees.

Knees-Bent Weighted Barbell:

This variation is average when it comes to difficulty, because it’s just one step above the first variation with the exercise ball. The only difference with this variation is that you use a weighted barbell to roll instead of rolling an exercise ball. Heavier weights mean more tension on your abdominals, which produce extremely fast results.

Straight-Leg With Exercise Ball:

The straight-leg variation is a major step above both of the first two variations, because you are now extending your legs like you would in a “push up position.” Extended legs means you have more tension on your entire abdominals muscle group since you have nowhere to place most of your weight. When you’re on your knees, you can place most of your weight on them and have less tension on your abdominals.

Straight-Leg With Weighted Barbell:

This is the hardest of all the variations and is the one I personally use. This is one of the exercises I always look forward to at the end of my workout because it uses up what little abdominal strength I have left and really maximizes my results. Plus, its different from most exercises because you feel the burn within the first couple of reps. I recommend you perform this variation because I personally get the best results with this one.

Targeted Stomach Area:

-Oblique abdominals or Love Handles

-Upper abdominals area primarily

-Lower abdominals area primarily as well

Designed For:

-Strengthening your entire abdominal muscle group

-Destroying abdominal fat especially around the waist

-Strengthening your abdominals through tension

ab-rolls-exercises

Directions For Exercise Ball:

1. Start by getting on your knees (for easier variation) or extend your legs out like a “push up” position (for harder variation)

2. Lean your upper body on the exercise ball (for exercise ball) and place all of your upper body weight on it

3. Begin to “roll” out the exercise ball while keeping your legs stationary

4. Only thing to move will be your arms

5. Now with your arms extended, roll the exercise ball back in towards your body

6. Get back into the upright position whether you’re on your knees or extended in a push up position

7. Repeat this process for about 25 reps

8. Perform 4-5 sets of 5 or 25 reps altogether

Directions For Weighted Barbell:

1. Start by getting on your knees (for easier variation) or extend your legs out like a “push up” position (for harder variation)

2. Just extend your arms out on the weighted dumbbell (for dumbbell) and place all of your upper body weight onto it. I recommend using a comfortable amount of weight, I personally use 45 lb. on each side to give you an idea

3. Begin to “roll” out the weighted barbell with your legs stationary

4. Only thing to move will be your arms

5. Now with your arms extended, roll the weighted barbell back in towards your body

6. Get back into the upright position whether you’re on your knees or in a “push up” position

7. Repeat this process for about 25 reps

8. Perform 4-5 sets of 5 or 25 reps altogether

sponsored

Previous post:

Next post: