By the healthiergang writer , personal trainer ().
Abdominals with Rolls
Today I want to talk to you about the famous abdominals that are performed "rolling". And in particular I want to show you 3 variations of this fantastic exercise.
To do this exercise perfectly it will be essential to maintain the Hollow position that we saw in the second article of this series dedicated to Calisthenics.
The "Hollow" position is essential because otherwise you risk performing these exercises with incorrect posture, risking hurting your lower back. And as I always tell you, it is not important how many repetitions you do, but how you do them. The technique always comes first.
You can only practice these exercises if you have mastered Hollow Plank to perfection. Otherwise you just risk getting hurt and not benefiting from these incredible exercises.
The exercises that I will show you today will be:
1 Ab Roller Wheel
2. Ab Roller with Dumbbells
3. Ab Roller con Swiss Ball
In all these exercises it will be essential to keep the buttocks contracted (pelvis in retroversion) and protracted and depressed shoulders. These are the basic requirements to be in Hollow!
You can then incorporate these exercises into your core training routines. You can choose one, two or even all 3 variants.
Let's say that the Ab Roller Wheel and the one with Handlebars are very similar, generally the one with the Handlebars is performed if the classic "wheel" is not available. The version instead with the Swiss Ball generates more instability and therefore will cause the entire abdominal region to contract very intensely.
A good goal is to achieve 10-12 reps per exercise for 3-4 sets. Recovery between sets 1 minute.
Here is the video of the proposed exercises with explanations on how to perform them best:
In this video I want to show you 3 versions of Ab roller abdominals in an amazing way your abdomen. You will see how to perform these exercises correctly. I often see these exercises done, but in 99% of cases always in the wrong way.
To do this Core exercise at its best you will need to pay attention to the advice I will give you ...
Because as I always tell you, exercise either you do it well or you better not do it. Especially these exercises are terrific if done correctly, otherwise you risk hurting your lower back. Try them out and let me know what you think. Hope they can help you achieve your goals.
