10 best ab roller exercises for beginners

10 best ab roller exercises for beginners

Ab wheel for abs? yup! Your core is the most important muscle group to work out. Abs are often the part of your body that you want to show off, and they’re a huge component of your fitness level.The ab roller workout is a great way to strengthen your core abdominal muscles.

With an ab wheel roller, you can perform various ab exercises to strengthen your core muscles and get the results you need compared to ab exercises like crunches and sit ups.

In this article, we will go through some of the basic ab roller exercises for beginners. These ab roller exercises for beginners are ideal for those who are just beginning with their fitness regime as well as for experts who want to build up their abs. shall we?

Ab roller exercises benefits and disadvantages

Before jumping right into the exercises, what will you benefit from adding ab wheel exercises in your workout routine? Here are some of the basic and core importance from ab roller workouts.


-Improves posture
-Improves total core strength
-Reduces lower back pain


It is easier to cause back pain when not done correctly. (Luckily, you can totally avoid this)

Best ab wheel exercises
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Ab roller muscles worked

There are many different abdominal muscles that you need to target for a better ab workout. The upper abs, lower abs, obliques and rectus abdominis (the love handles) all need to be worked separately to get a flat and toned tummy.

On the other hand, working out your core is not only about making your abs look good, but also about being healthy and preventing injuries. These are the muscle groups that you will workout with the equipment:

Transverse Abdominis: These muscles are found deep in the abdominal wall, and they are a support for the internal organs and helps your body in maintaining proper posture.

Rectus Abdominis: this is another muscle commonly known as the six pack and located superficially in the core. It functions to steady your hip region during walking and other movements.

Internal and External Obliques: these are the muscles on the sides of the trunk, and mainly help in activities involving rotation of the torso. They can also assist in flexing the vertebral column.

Erector Spinae; This group of muscle originates and terminates at along the back of the spine, and are the muscles that will help you extend your back. These muscles also improve stability and helps maintain proper posture.

The ab roller is also useful for toning other parts of your body, including hamstrings, lower back, thighs and calves. But overall, the main goal of this equipment is to help you achieve a flat and toned stomach by working out your abdominal muscles.

The following are some of the most effective ab roller exercises for beginners:

Best ab roller exercises for beginners

1.Ab wheel plank

  • Lie down on your stomach with arms stretched out in front of you and hold the wheel in your hands.
  • Lift your hips off the floor so that only your toes and support your upper body with the wheel in touch with the floor. Remember to keep your torso as straight as possible.
  • Hold this position for 30-60 seconds while breathing normally.
  • Repeat this exercise 4-5 times with 30 to 1 minute rest in between sets.

2. full front kneeling rollout

This is a great exercise for strengthening your abdominal muscles, because it works all muscles in the core. Doing this exercise will tone the entire midsection compared to just working one set of muscles at a time as you would with many other ab exercises.

  • Kneel on a mat and hold the ab roller in your hands
  • Grab the handles and roll yourself slowly forward until the roller pushes against your lower back. Then roll yourself backward towards your knees.
  • Continue repeating this motion for 30 seconds to one minute.
Ab roller exercises for beginners
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3. Half Kneeling roll out

Another variation of kneeling rollout, is the half kneeling. If you are not able to roll out full front, this is an easier option.

Ab wheel workout
Credit; Freepik

Instead of pulling all the way out, roll yourself halfway up so that only your upper back is on the floor.

The kneeling roll out is one of the easy ab wheel exercises. This exercise is best for beginners. You can still be a starter and still challenges your entire core.

4. Roll out from prone position

  • Position your body in a plank position supporting your upper body with the ab wheel held in your hands under your chest.
  • Roll out until your torso is straightened and arms are straight; try to hold this position for a few seconds.
  • Inhale when you start rolling in, exhale when you come back to original position.
  • Repeat this exercise 10 times, then do another set of 10 repetitions after a short rest period of 30 seconds-1 minute.

5. Roll out from supine position

  • Lie on your back with your knees bent and feet inserted in the wheel straps. Make sure to maintain neutral spine throughout the movement.
  • While keeping your core engaged, slowly slide your feet forward along the floor.
  • Return to starting position

6. Roll out from standing position

  • Hold the wheel handles, stand straight with feet apart at shoulder width and toes pointing forward.
  • Place the wheel on a wall on at chest height.
  • Slowly roll the wheel as high as is comfortable. Hold for 2-3 seconds.
  • Roll down to starting position.

7. Bridge hold

This exercise is the best exercise to target your lower and upper abs. and it is done as the normal bridge exercise.

  • Lie on your back with your legs bent at 90 degrees and your arms flat on the floor and feet inserted in the straps in the ab roller.
  • Press both feet equally in the handles and push off the floor, raising your torso until your back is in a straight line. Keep abs tight throughout this movement. Pause for 1 to 2 seconds at the top of this position.
  • Slowly lower your torso to the floor and start again from starting position while keeping your upper back off the floor by using your abdominal muscles.
  • Repeat for 10 to 12 repetitions.

8. One leg rollout

  • Place your knees on a mat and kneel on all fours with your hands directly under your shoulders holding the ab wheel.
  • Lift the right foot off the ground and extend it back behind you as far as possible towards the floor. Keep your back straight and make sure that your left knee doesn’t move from its spot.
  • Slowly roll the wheel forward, as far as you can with your spine in a neutral position.
  • Hold for a moment.
Exercises for beginners using ab roller
Credit ; Tonefotografia from Freepik

9. Push ups with roller

Assume a kneeling position on your ab roller with your knees under your hips and your arms holding on to the handles.

  • Lift your body and make sure your back is in a straight line from your knees to your shoulders with the wheel under your chest.
  • Push yourself upwards by extending your arms as if you were doing a chest press.
  • As you extend forward, exhale for maximum abdominal contraction. Hold this position for three seconds.
  • Lower your upper body to return to the starting position. Repeat for 5-10 reps.
Ab wheel p
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10. V roll outs

  • Get on your hands and knees with your hands on the wheel.
  • Slowly roll the wheel forward and out to the left, only going as far as you can control proper form. Hold for a moment.
  • Return to starting position and realign your posture before slowly rolling the wheel forward and out to the right.
  • Return to starting position.

11. Roll out with a stop

This is one of the easiest ab wheel exercise variations, that I totally recommend for beginners. It is just like a standard roll out but you add a barrier to how far you can go.

  • Get on your hands and knees with your hands on the wheel. Put a stopper where you want to stop. This puts a limit to how far you want to roll.
  • Slowly roll the wheel forward, only going as far as the stop. Hold for a moment.
  • Return to starting position and realign your posture.


These are some of the basic ab roller exercises you should give a try. Whether you want leaner, firmer tummy or ripped six-pack abs, the ab roller is definitely going to help you achieve all your fitness goals. The important thing to remember with an ab roller is that the results you get from doing ab exercises are directly related to how hard you work out. The more effort and energy you put into each rep, the stronger your core and abs are going to become. You ready to start!


Are ab rollers good for beginners

It is a great exercise for all levels of fitness and can be easily modified to help you progress. Trying this workout will increase the amount of pain you feel during your workout and afterwards, but trust me, it’s worth it.

I don’t know whether you are a beginner or not but I think you should try the basic exercises first before going to the advanced ones. The above are the most common ab roller exercises that you can do. First, warm up before doing any workout. This is to prepare your body for training session and reduce any muscle strain or injury. Do about 5-10 minutes of light cardio exercises, like walking or running on treadmill at slow speed with a low incline.

Does ab roller reduce belly fat?

The ab roller does not help to reduce belly fat. However, it will only help to tone up the muscles. To reduce belly fat, you need to work on your diet first. If you love working out, cardio is a good option to go with. That will help you reduce belly fat.

Does ab roller actually work?

Toning up your core is an important step toward getting the flat belly you desire. To tone your abdominal muscles, you need to do some specific exercises which target them directly. Ab roller exercises are performed by rolling out the cylinder on the floor or on a mat. As you roll it, your abdominal muscles hold their position and contract, helping you achieve a toned core.

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Hi, I am a radiation therapist who loves writing about health, beauty and fitness. I also like book reviewing and socializing with people. Hope to share ideas and experiences with you.

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