What is an Abs roller?
The abs roller is a piece of equipment that’s often tucked to the side of your gym, but it’s a great way to build your core muscles. However, it can be intimidating: It’s a difficult move to master, and for
a good reason—it’s a direct core exercise that works your deep ab muscles. The movement works your transverse abdominus—the deepest layer of ab muscle—which is great for adding muscle and
building strength to your core. And as a cyclist
Basic Abs Roller Rollout
Kneel with your body upright, holding onto the handles of the abs roller, then lean over, resting the wheel on the ground—keeping your pelvis tight. This will help protect your lower back. Then,
maintaining this form, lead with your hips as you roll out and engage your glutes. Go out as far as you can into a flat-back position, then roll the wheel back in toward your knees to the starting
position.
Negative Rollout
If you haven’t mastered the rollout, start with the negative rollout. Using the same form as the basic rollout, go out as far as you can, then drop to the floor before coming back to start, rather than
rolling back to the starting position. You’ll want to make your forward roll last for about 3 to 5 seconds.
Standing Rollout
Once you’ve mastered the basic rollout, you can try this move. Rather than kneeling, start from a strong, upright standing position, then roll all the way out into a plank position, and back up.
Banded Assisted Rollout
Another way to modify your rollout is by attaching a band to the ceiling or stable place above you that can help support your weight, like the high part of a weight rack. This will give a bit of a lift,
again helping to take the strain off your back. Be sure to rest the band right your hips, then perform the basic rollout.
