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First Time Use
Roll outs are a common beginning ab roller exercise, though you may begin using any ab
roller exercises you prefer.
If you have not been on a regular exercise program, begin slowly and with caution to avoid
injury or muscle strain.
Regular Use
Use regularly for best results.
Sample Exercise with the Ab Wheel Roller: Roll-outs.
Roll-outs are among the commonest Ab Wheel exercises; they are not difficult to learn and
are very effective. It may be helpful to visualize Roll-outs as a variation on push-ups.
• Use a pad or folded towel to cushion your knees, if desired. Have your knees resting on
a surface that will not allow slipping.
• Roll-outs require a space large enough for you to lie down.
• Kneel on the pad.
• Hold the roller with a hand on each of the roller handles.
• Lean forward and place the roller on the floor.
• Your goal is to be able to roll forward supporting your body above the floor until your arms
are extended as fully as possible; experts can extend their arms over their heads.
• To start, practice rolling forward and back, gradually increasing the rolling distance and
supporting more and more of your weight on your extended arms.
• Ideally, your arms should be extended with a modest bend in the elbows.
• As you roll, adjust your body to the correct posture. Keep your back flat without curving
toward the floor or arching up.
• As you extend, feel your abs supporting your body and stretching; as you pull back, feel
your abs pulling. Resist using momentum to decrease the difficulty. Move slowly.
• If you are new to this exercise, execute only a few roll-outs and gradually increase the
number or repetitions.
• For a variation, roll-out at an angle to the left and right to work the oblique ab muscles.
Tips
• You may want to wear gloves to avoid hand irritation while using the Ab Wheel Roller.
• Keep your Ab Wheel Roller near you as you work about the house so you can use it when
you have a few minutes between activities.
• If you begin your Ab Wheel Roller exercise program with Roll Outs, consider using a
cushion or pad to lessen the pressure on your knees.
• As needed, use a moist cloth and mild detergent to clean the Ab Wheel Roller. Debris
accumulated on the handles and wheels may decrease the safety measures built into
the unit.
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