Enhancing Skills

Ab Roll out

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Barbell

The barbell ab roll-out is a challenging exercise that targets the muscles of the core, particularly the abdominals. It involves extending the body forward while kneeling and using a barbell to roll out and then contracting the core muscles to roll back to the starting position.

Possible Stretches to do prior to exercise:

  • Cat-Cow stretch
  • Standing side stretch
  • Child’s pose

Warmups to do prior to exercise:

  • Perform light cardio exercises like jogging or jumping jacks to increase blood flow and warm up the body.
  • Engage in dynamic stretches for the core, such as torso rotations or standing twists.

How to select the proper weight: The barbell ab roll-out exercise does not require external weights. However, you can adjust the intensity by placing additional weight plates on the barbell if desired. Start with just the weight of the barbell and gradually add weight as your core strength improves.

Proper form:

  1. Start by kneeling on the floor with the barbell positioned in front of you.
  2. Grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
  3. Brace your core, engage your glutes, and keep your back straight.
  4. Inhale and slowly roll the barbell forward, extending your body while maintaining a straight line from your knees to your shoulders.
  5. Continue rolling forward until you feel a stretch in your abs and your body is fully extended.
  6. Pause briefly at the end position, then exhale and engage your core to roll the barbell back to the starting position, maintaining control and keeping your core tight throughout the movement.
  7. Repeat the exercise for the prescribed number of reps.

How to reduce the difficulty: To make the exercise easier, you can:

  • Shorten the range of motion by rolling out only as far as you can comfortably control.
  • Perform the exercise with a smaller range of motion, gradually increasing it as your strength improves.
  • Use an ab wheel or an ab roller instead of a barbell, as it provides more stability and control.

How to increase difficulty: To make the exercise more challenging, you can:

  • Increase the range of motion by rolling out further and lowering your body closer to the floor.
  • Place weight plates on the barbell to add resistance and increase the load on your core.
  • Perform the exercise from a standing position, using a barbell or an ab roller while maintaining a straight body alignment.

Reps:

  • Beginner: 8-12 reps
  • Intermediate: 12-15 reps
  • Advanced: 15-20 reps

Estimated time for exercise: 10-15 minutes

Body Group:

Abs (Core)

Muscle Group(s):

Abdominals

Muscles used:

Primary:

Rectus Abdominis

Secondary:

Obliques

Tertiary:

N/A

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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