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

Abdominal Roller 3 “Knee Roller” The culmination of all the previous exercises! If you keep doing this, a six pack is not a dream!

The “Knees Koro” is the most demanding of all the exercises introduced in this article. In this exercise, you should perform the movement while being conscious of both stretching and contracting the abdominal muscles. Compared to the knee colon and knee stopper, the knee colon is not as stable, so it is recommended to start out by rolling within a comfortable range. As you get used to it, extend the arms to the maximum extent to broaden the range of motion.

(1) Set the abdominal roller just below your shoulders in a kneeling position.

(2) Before rolling, arch your back and direct your eyes to your abdomen. This will make it easier to apply force to the abdominal muscles and maximize the effect. If you are unsure about the movement, spread your legs on the floor instead of crossing them, which makes it easier to balance and reduces the load.

(3) Inhale and feel your abdominal muscles stretch as you slowly roll forward to the limit position. If the grip is too tight, the arms and shoulders may tire first and the wrists may turn, so a light grip is recommended to get to the position where you can do it.

(4) When returning, contract your abdominal muscles by concaving your stomach and rounding your back as you exhale fully. At this point, if the body is brought back by reaction, the load on the abdominal muscles will be weakened, so be sure to raise the body slowly. The goal is to repeat the above movements 10 times. As you get used to it, increase the number of sets to two or three to achieve a six-pack.

Should I use the abdominal roller every day?

In the rush to achieve a six-pack, it is easy to want to train every day using the abdominal roller, but excessive training can lead to injury or poor physical condition, which can slow down the road to a six-pack. While there is no set ideal training frequency, the theory is that it should be determined by the presence or absence of muscle soreness. It is recommended that you have the courage not to train if you still have muscle soreness. As is the case with any part of the muscles, a period of “super-recovery” is necessary to repair muscles damaged by muscle training in order to increase muscle mass, so it is important to be conscious of resting the muscles.