The abdominal roller is known as an item that can easily strengthen abdominal muscle groups, but there are many cases where it does not feel as effective as expected or muscles other than the abdominal muscles become sore when it is put into practice. In this article, we will introduce the effective use of the abdominal roller, which can certainly work the abdominal muscles even for exercise beginners!
In 2016, he began working as a trainer as a member of Beyond Gym’s start-up staff. Served as store manager of the Horie store in Osaka, Japan; in 2017, he reached the pinnacle in the Mr. Japan contest, after which he went independent. In October 2022, he founded Waffle Gym in Tachikawa, Tokyo. He is always ready to propose muscle training menus that meet the needs of customers.
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What is an abdominal roller?
An abdominal roller (ab roller) is a training device consisting of a tire with a grip through the center. By grasping the grip and rolling forward, the abdominal muscles are strengthened. Muscle training using the abdominal roller is simple, but it is famous for its ability to stimulate the abdominal muscles and effectively train them. The roller also provides load not only to the abdominal muscles, but also to the shoulders, back, and arms. It is also compact and light in weight for a muscle training device, and can be used anywhere on a flat floor, making it a popular staple for home training. Because of their popularity, there are an increasing number of abdominal rollers that have been improved for easy use at home, such as three-wheeled types, those with stoppers, and those made of rubber and designed to be quiet.
What muscles can be trained with the abdominal roller?
In general, there are four major muscle groups that can be trained by using an abdominal roller, including the abdominal muscles. To increase the effectiveness of muscle training, it is important to be aware of the muscles you are using, so let’s first understand the areas that can be trained with the abdominal roller.
Muscles that can be trained with the abdominal roller (1) “Abdominal muscles
As the name “abdominal roller” suggests, the abdominal muscles are the main target. The abdominal muscles consist of four muscles: the rectus abdominis, which is located in the center of the abdominal muscles and produces a three-dimensional concavity and convexity when trained; the external oblique abdominis, which is located in the abdomen and has a great influence on the waistline; and the abdominopectineal muscles, which are located in the abdomen and are deep within the external oblique muscles. The external oblique abdominis, which is located deep within the external oblique abdominis and plays a role in holding the trunk in place, and the transversus abdominis, which is the deepest part of the oblique abdominis and helps to concave the abdomen. The abdominal roller is especially suitable for those who want to obtain a firm abdominal musculature, as it can exert a strong load on the rectus and oblique abdominis muscles.
Muscles that can be trained with the abdominal roller (2) “biceps/triceps
The abdominal roller is a great way to approach the muscles of the upper arms. In particular, the triceps muscles are easily stimulated in the movement of returning the body to its original position. On the other hand, if you use the wrong form, you may find that your arms get tired first, even though you want to work your abdominal muscles. If you do not want to work the arms too much, it is recommended to bend the elbows lightly and to be conscious of not pressing the arms down.
Muscles that can be strengthened with the abdominal roller (3) “Deltoid muscles
When the abdominal roller is rolled and the body falls to the floor, the shoulder muscles, the deltoids, are stimulated. The deltoids are the largest of the upper body muscles, and when trained, they are characterized by the broadening of the shoulders. As a beginner, the shoulders tend to reach their limits before the abdominals, but this is often due to simple lack of muscle strength, and in most cases will gradually improve as the muscles gain strength through continued use of the abdominal roller. However, if you use incorrect form, such as arching your back, or if you do the abdominal roller on a downward sloping surface, your shoulders will often tire first, so be careful with your form and location.
Muscles that can be strengthened with the abdominal roller (4) “Erector spinae muscles
The erector spinae are muscles that run the length of the back along the spine. By training the erector spinae, you can get a strong vertical line on your back, which some trainers call a “back six-pack. The spinal erector spinae muscles, which play a major role in the appearance of the back, can also be trained with the abdominal roller. The erector spinae are loaded when the body is in a forward-facing posture, so if you want to strengthen your back muscles as well, it is recommended that you keep your body in a forward-facing posture.
What is the proper way to do the classic “Kneed Roller” using an abdominal roller?
First, stand on your knees with the abdominal roller in both hands. At this point, both feet should be firmly on the floor for stability. Then, roll the roller forward while keeping your eyes fixed on your belly button. After stretching your body, return to the original position with the image of contracting your abdomen, and repeat the exercise. The intensity of the “knee roll” varies greatly depending on the speed of the movement and the degree to which the body is bent over, so it is difficult to generalize.
If you are a beginner to the abdominal roller, there are two ways to do it!
The “knee roller” exercise described above is often introduced as a beginner’s exercise, but when you actually try it, it is so difficult that it is hard to believe that it is for beginners. While it is good to improve your form through repeated trial and error, it is recommended to start with a lower-impact exercise to solidify your foundation and improve your muscular strength while getting the hang of it. Therefore, here are some recommendations for beginners on how to use the abdominal roller.
(1) First, practice slowly stretching the abdominal muscles while learning proper form with the ” knee colon!
The knee colon is an exercise in which the body is not returned to its original position after falling down, but simply falls down. The purpose of this exercise is to give the abdominal muscles a load by stretching them while allowing the body to absorb the movement. If you want to develop good form, but a knee-colon is not enough, it is recommended to come to a stop just above the floor and hold it for a few seconds. Also, be careful not to move too quickly, as doing so may result in injury.
(2) Get the hang of contracting the abdominal muscles with ” wall colons ” that use a wall or object as a stopper!
Wall koro is a good exercise to do in conjunction with knee koron. With this wall koro, you can practice the movement of contracting the abdominal muscles and returning to the original position. This is also very easy to do. Just use a wall or an object as a stopper and perform knee koro. The greater the distance between the starting position and the stopper, the greater the load, so it is recommended that the distance be as close as in the video below. Incidentally, the abdominal muscles contract more easily when you exhale, so exhaling fully as you return your body to its original position is more effective.
Once you are accustomed to the close distance between the stopper and the wall roller, you can gradually move the distance apart. If you can do 10 wall koro without difficulty with the stopper as far away as in the video below, and if you have also learned to extend your body with knee koron, it is time to try knee koro. It does not matter how few times you can do it, just try using the abdominal roller while keeping the correct form in mind.
There is also a way to get used to the movements without using the abdominal roller!
If you are a beginner in exercise and are a little scared of doing knee rolls or wall rolls with the abdominal roller…, I recommend the crawling training shown in the video below. As the name suggests, this exercise involves crawling like a baby, which is much more stable than using an abdominal roller, and also allows you to learn the movement of stretching and contracting your abdominal muscles. Also, although the movements are simple, if done with correct form, they can provide a good stimulus to the abdominal muscles, making them a great way for exercise beginners to improve their strength. If you are considering purchasing an abdominal roller, why not try this first?
Abdominal rollers cause back pain…what are the causes?
[ Related article ] Should you do abdominal rollers every day? Recommended frequency and how to feel the benefits.
OTOKOMAE editorial department recommends carefully selected abdominal rollers!
Finally, we introduce the abdominal rollers recommended by the OTOKOMAE editorial department. When selecting an abdominal roller, it is important to look at the “number and width of wheels” and the “diameter of wheels. The number and width of wheels are directly related to stability, and the smaller the wheel diameter, the greater the load. In addition, nowadays, there are a wide range of products, from simple ones to those made with an emphasis on functionality, so be sure to examine them carefully before making your choice.
Abdominal roller recommendation 1: “adidas hardware ab wheel
First, we introduce the adidas hardware Ab Wheel, a simple abdominal roller with a 5-cm wide wheel that has knurling and an uneven grip to prevent the hand from slipping, thus enhancing stability. The diameter of the wheel is 18 cm, making it suitable for beginners to intermediate users.
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Abdominal Muscle Roller Recommendation 2: “FEELCAT Abdominal Muscle Roller Super Quiet Ab Roller
The diameter of the wheel is small at 15cm, but it has two wheels and is perfectly stable. A mat is included so that it does not hurt to kneel on it, and it is nice not to have to prepare a yoga mat or a thick towel. The sponge on the grip portion is elastic, so it does not hurt your hand even if you grip it tightly.
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Abdominal roller recommendation 3: “Body Sculpture Ab Roller with Assist Function “
If you have trouble with the movement to bring your body back, practicing the movement on a wall roller is the right way to go, but choosing an abdominal roller with an assist function is another way to go. The roller supports the body’s triggering motion, so you should be able to stretch your body with ease. This abdominal roller also comes with a thick mat.
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Abdominal Muscle Roller Recommendation 4: “SINTEX Abdominal Muscle Roller”
This abdominal roller comes with a removable stopper. It is designed in such a way that if you twist your wrist inward during the movement, the stopper will come down and stop. It is not only recommended for super beginners, but can also be used for intermediate users if the stopper is removed, so it can be used for a long time, and the price is quite affordable at the 1,000 yen level.
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Abdominal Roller Recommendation #5: “BODY RAJA Plank Roller
Plank rollers are all the rage these days. The plank roller is an item that is handled in the same way as an abdominal roller by placing your elbows on the side of the wheel and grabbing the bar in front of it with your hands. The elbow rest mechanism reduces the load on the elbow and shoulder joints, making it ideal for those who inevitably suffer from arm and shoulder pain. The disadvantage compared to the abdominal roller is that the movement to contract the abdominal muscles is shallower, but it is easy for beginners to work their abdominal muscles, so it is possible to purchase this item as an introductory item and then move on to the abdominal roller when you become accustomed to it.
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[ Related article ] How to choose an ab roller to strengthen the abdominal muscles? Introducing recommended abdominal rollers for easy use at home.
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