5 Effective Ab Roller Exercises To Strengthen Your Core

Exercise #5

Single Arm Roll Out

This is the higher version of the double arm rollout or the kneeling roll out. In this, your rolling arm supports your body weight and the stabilizer muscles keep you upright. The other hand which is not in use should ideally be rested at the back of your waist or you can keep it parallel to the body.

You can either do it by standing or by kneeling. Initially, the kneeling version should be preferred as it will give you more control over the posture.

Instructions:

Step 1: Begin by kneeling on the ground and bend your waist to hold the roller with one hand.

Step 2: Start slowly by rolling forward focusing more on the core.

Come back again to the starting position by rolling back with one hand. Use alternate hands to repeat the cycle to achieve more productivity. (Tip: Hold for 2-3 seconds when the body is completely stretched).

Beginner: 5-7 reps

Intermediate: 9-12 reps

Advanced: 14-20 reps

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Let us know how these exercises worked out for you in the comments section below!