Efficiently train your muscles with an abdominal roller! Professional trainer explains how to use it effectively & tips!

Abdominal Roller 2 “Knee Stopper”: Contract your abdominal muscles and be aware of how to apply force!

The next step is the ” Kneecollar Stopper. By using a wall, dumbbell, or other potential stopper, the goal is to maintain a constant load on the abdominal muscles and return to the initial position without collapsing. While the knee colon is performed with an awareness of the sensation of stretching the abdominal muscles, this step should be performed with a sense of “contraction” in the abdominal muscles. With a firm grasp of how to do this step and how to do it well, you will have the “core” necessary to move on to the next step.

(1) Basically, a wall is used as a stopper, but this time, dumbbells are chosen instead. Dumbbells can be substituted for anything heavy, and there is no need to worry about damaging the wall.

(2) Cross your legs and set the roller directly under your shoulders. At this point, the key is to round your back and put pressure on your abdominal muscles. This gesture will dramatically improve the quality of your training.

(3) Keep your back rounded and roll the stopper. If you hit the stopper too vigorously, it may move, so take your time here.

(4) When returning the body, it is also a good idea to keep the back rounded and look at the abdominal area. The important trick to make it work is to return the body while letting the abdominal muscles contract as you exhale. Ideally, the same movement should be performed in sets of 10 times/3, but if this is too demanding, it is OK to go as far as you can.

(5) The appeal of this exercise is that the load on the return depends on the distance from the stopper. Since the load can be adjusted freely, it is best to gradually increase the load by moving the stopper further away from the stopper as you become accustomed to the movement.

(6) It is an ironclad rule to keep your form even when you are a distance apart! If you lose your form, not only will your abdominal muscles be ineffective, but you may also injure yourself, so it is a good idea to measure the distance between you and the stopper within a reasonable range.

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