3 Simple Ab Exercises to Strengthen your Core
Ready to set your core on fire with a killer ab roller workout? You've come to the right place as things are about to get a little spicy with this plan from @fabfitfun. This routine targets upper abs, lower abs and obliques – no crunches required.
Some tips before you start from Fab Fit Fun:
Perform these exercises 3 or more times per week (or build up to that number if you’re just starting out), and be sure to rest between each session for at least 24-48 hours.
1. Ab Roll
Start: Kneel down on floor, grasp handles, place ab wheel on floor in front of knees and straighten arms slightly.
Finish: In a slow and controlled manner, roll wheel forward and extend arms directly in front of body. Straighten and lower body toward floor while keeping feet and knees stationary. Slowly return to start position and repeat.
2. Oblique Roll
Start: Kneel down on floor, grasp handles, place ab wheel on floor in front of knees and straighten arms slightly.
Finish: In a slow and controlled manner, roll wheel forward and slightly off to one side of the body. Straighten and lower body toward floor while keeping feet and knees stationary. Slowly return to start position and repeat. Complete all repetitions on each side.
3. Pike Roll
Start: With feet shoulder-width apart, legs straight and the ab roller placed at the feet, bend over and grip the ab roller with both hands. Slowly begin to roll the ab wheel straight out in front of the body, utilizing the abs to keep the movement fluid and in control.
Finish: Stop the ab roller once the body is fully extended and begin to slowly roll it backwards towards the feet until you are in the starting position.
Some tips before you start from Fab Fit Fun:
- Warm up for 3-5 minutes before each session
- Complete 1-3 sets of 8-12 repetitions of each exercise selected
- Rest approximately 30-60 seconds between each exercise set
- Perform each exercise in a controlled manner, through a full range of motion
- To modify, increase your rest time between sets or try adding a hip band that provides a lesser amount of resistance
Perform these exercises 3 or more times per week (or build up to that number if you’re just starting out), and be sure to rest between each session for at least 24-48 hours.
1. Ab Roll
Start: Kneel down on floor, grasp handles, place ab wheel on floor in front of knees and straighten arms slightly.
Finish: In a slow and controlled manner, roll wheel forward and extend arms directly in front of body. Straighten and lower body toward floor while keeping feet and knees stationary. Slowly return to start position and repeat.
2. Oblique Roll
Start: Kneel down on floor, grasp handles, place ab wheel on floor in front of knees and straighten arms slightly.
Finish: In a slow and controlled manner, roll wheel forward and slightly off to one side of the body. Straighten and lower body toward floor while keeping feet and knees stationary. Slowly return to start position and repeat. Complete all repetitions on each side.
3. Pike Roll
Start: With feet shoulder-width apart, legs straight and the ab roller placed at the feet, bend over and grip the ab roller with both hands. Slowly begin to roll the ab wheel straight out in front of the body, utilizing the abs to keep the movement fluid and in control.
Finish: Stop the ab roller once the body is fully extended and begin to slowly roll it backwards towards the feet until you are in the starting position.
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