Should I do abdominal rollers every day? Recommended frequency and how to feel the benefits.

Abdominal rollers, also known as ab rollers, are easy to use and provide a high-intensity workout. It is used not only by beginners in muscle training, but also by many intermediate to advanced trainers who work out hard at the gym, and its effectiveness can be said to be outstanding. However, because the abdominal roller is so easy to use, many men may be wondering whether they should do it every day or not. In this article, we will discuss the ” abdominal roller ” in depth, including the frequency and points to get the most out of it.

Supervision

Chairman of Naka Orthopedics and Director of West Hospital, Aiseikai Naka OrthopedicsNaohiko Higuchi

He graduated from Teikyo University School of Medicine. He then worked at a number of hospitals before becoming chairman of Naka Orthopedics, a medical corporation, in January 2021. He also serves as team doctor for the Suntory Sunbirds of the Volleyball V-League. He specializes in treating fractures as well as joint surgery and sports orthopedics. As a sports orthopedic surgeon, he provides the best treatment for each patient's case and timing.

How often should I do abdominal rollers? Is it OK to do it every day?

Some people say, “Abdominal muscles are small muscles, so it’s OK to do them every day.” However, that is only true if you are doing simple body weight training and not putting too much pressure on your abdominal muscles. The abdominal roller is simple in appearance and movement, and it is often thought to be easy to do, but in reality, it is very taxing on the abdominal muscles, so it is important to rest them in moderation, just like any other part of the body. Therefore, the best frequency for abdominal rollers is 2~3 times a week, not every day. Incidentally, if you are not accustomed to using the abdominal roller, you may experience muscle soreness for several days.

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How many times a day should I do the abdominal roller? What is the best frequency?

The recommended number of abdominal roller repetitions varies depending on the level of skill and usage of the roller. The following is an explanation of the recommended number of repetitions for different purposes.

Purpose 1: “For muscle hypertrophy “

For the purpose of muscle hypertrophy, 3 sets of 10-15 repetitions are recommended. The main muscle group that can be trained with the abdominal roller is the abdominal muscles, which are small muscles, so the trick is to increase the number of repetitions to stimulate them. The way you use the roller is also important. Regardless of whether you use the kneeling or standing roller, it is important to be aware of the extension and contraction of the abdominal muscles as you perform the exercises. If you are not used to it, there are many obstacles, such as getting tired from the arms and shoulders even after doing the exercises a number of times, or getting back pain, so start by mastering proper form.

Objective 2: “Weight Loss

For weight loss, it is okay to use less resistance than when aiming for muscle hypertrophy; 2~3 sets of 10 repetitions should be sufficient. However, although abdominal rollers are good for toning the abdominal area, they are not suitable for dieting as they burn only about 1.5 kcal per 10 repetitions, so if you want to reduce fat, it is more efficient to do cardio and diet together.

5 points to keep in mind to get results with the abdominal roller!

Next, here are some things to keep in mind in order to have a good-looking abdomen. Basically, the important points for body make-up are the same regardless of the part of the body, but there are some things to keep in mind to make the abdominal muscles look especially cool and attractive, so please check them out.

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Abdominal Roller Point 1: “Gradually Increase Training Intensity”

As with any training, it is essential to gradually increase the intensity of muscle training. It is more efficient to start with an intensity of around 10 repetitions per set to allow the body to learn form, rather than forcing yourself to do one or two workouts at too high an intensity. The load on the abdominal roller can be moderated by increasing the number of wheels or using the knees, so beginners should choose a roller with a large number of wheels that is easy to balance.

Abdominal rollers vary in intensity with every form!

The lowest intensity is the “knee colon,” in which the exerciser rolls forward with the knees on the floor. The next level up is “Kneeling Koron,” in which you roll forward while kneeling and return to the initial position, and the final goal is “Standing Koron,” which is the most difficult. The standing kyuri-koro is a very strenuous exercise in which one rolls from a “ku” position without kneeling on the floor, and returns to the initial position. There is also a method of applying standing koro by placing the toes on a stand, so once you get used to the stimulation to the muscles, you can try different forms. The key to any of these forms is to round your back at the beginning of the exercise in order to work the abdominal muscles while also working the lower back.

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Abdominal Roller Point #2 “Breathing Awareness is a MUST!

As with all muscle training, it is very important to pay attention to your breathing in order to get your muscles to work harder. By breathing consciously, the sympathetic nervous system can easily become dominant, which can improve exercise performance and stabilize the torso. In the case of abdominal rollers, the basic breathing technique is to inhale as you roll forward and exhale as you return to your original position. During training, it is easy to hold your breath or reverse your breathing as you tighten your muscles, but be aware of this in order to increase the effectiveness of your muscle training.

Abdominal Roller Point 3 “Nutritional Support for Building Abdominal Muscles”

A nutritionally balanced diet is just as important for muscle growth as training. The abdominal muscles are muscles like any other, so a well balanced diet with a focus on protein and carbohydrates will lead to muscle hypertrophy. Vitamins and minerals are also essential for muscle building, so it is important to consume a variety of foods rather than an unbalanced diet. If you are concerned about the balance of nutrients in your daily diet, it is recommended that you take supplements to make up for any deficiencies.

Abdominal Roller Point 4: “Reduce Belly Fat”

Most men pick up an abdominal roller to achieve their ideal six-pack, but in reality, any man already has six-pack abs. In fact, it is just that there is fat on top of the abdominal muscles and the abdominal muscles are not visible. Therefore, in order to get cool abs, you need to work on losing abdominal fat while hypertrophying your abdominal muscles. Diet and muscle hypertrophy are difficult to combine, but if you are a beginner in muscle training, try not to overdo it and go too low-calorie, as the body changes easily.

Abdominal Roller Point 5 “Stress is bad for bodybuilding! Try not to let it build up.”

Many people may have a hard time losing fat around the abdomen even though they have made progress in body building. In fact, fat around the abdomen is difficult to lose, especially when cortisol is secreted due to stress, which makes it easier to store fat around the abdomen. Furthermore, cortisol can cause muscle breakdown as well as fat accumulation in the abdominal area, so it is important to avoid stress as much as possible. However, since it is difficult to avoid stress, we should try to reduce cortisol by incorporating light aerobic activity into our daily lives and by trying herbal supplements such as Lilora or Hyakusomaru.

What are the NG points of abdominal roller?

When training with the abdominal roller, it is especially important not to hold your breath. It is easy to hold your breath in order to exert effort, but be aware that this can cause a sudden increase in blood pressure. Also, do not forget to be aware of the form of lightly rounding your back. Be aware that if you become tired or force yourself to increase the intensity, you will tend to turn your back the other way. Bending over slightly so that you are hunched over and looking down at your navel will reduce the burden on your lower back and help your abdominal muscles.