5 ab roller exercises for a strong core

Sitting at your computer all day, sitting in traffic jams, picking up and carrying growing kids. A perfect recipe for a stiff and aching back. But there’s a solution: a rock-solid core is key to defending your body against the chronic back pain that seems to come with modern life.

So how are you going to build up your core strength? An ab roller can be a great tool, but you need to know how to use it. We’ll get you started right here with 5 rolling exercises for abs and form tips from the experts.

While the main draw of an ab roller is right there in the name – doing roller wheel exercises for abs – there are some benefits to this piece of fitness equipment that Centr expert Luke Zocchi believes are often overlooked. More on that below.

1. Roller plank

Planks are a tough core exercise. Roller planks are tougher. The addition of an ab roller means your abs, chest, shoulders and triceps will be working overtime to stabilize your torso.

How to do it:

• Take a plank position on the mat, with the ab roller centered beneath your chest, hands holding the roller handle on each side, and engage your core by drawing your belly button toward your spine.

• With your toes on the mat, your body should form a straight line from your shoulders down to your hips and heels.

• Aim to hold this position for 15 seconds. You can increase the length of the plank hold as you grow stronger.

2. Roller cross-body mountain climbers

You already know mountain climbers are a great ab workout, with the cross-body variation further activating your obliques and hip flexors. Once again, the ab roller will add an extra stabilization challenge for your abs, chest, shoulders and triceps.

How to do it:

• Take a plank position on the mat, with the ab roller centered beneath your chest, hands holding the roller handle on each side.

• Brace your core to keep your torso up and steady.

• Draw one knee in toward your opposite armpit, then return that foot to the mat, then draw the other knee up toward the other armpit, and repeat.

• Balancing on the roller can be tricky, so maintain a slow and steady pace

3. Straight roll-outs

Deceptively tough, this classic roller move will work your lats and shoulders as well as your abs. Bracing your core is essential to protect your lower back. That’s why it’s best to start with a short or medium length roll (think half or ¾ of the way down your workout mat) – avoiding full extension until you’ve nailed the form.

How to do it:

• Kneel on the end of your mat, roller between your knees, gripping the handles on each side.

• Draw your shoulders back and down, activate your core, ensure your back is straight and head neutral – your torso should maintain this position throughout.

• Roll the wheel forward, tipping from the knees so your head remains above the wheel as you go.

• When the roller reaches a point just in front of your head, roll it back toward your knees to return to the starting position.

4. Angled roll-outs

As well as firing up your obliques, this variation requires big activation of your lats and chest to roll your wheel back in.

How to do it:

• Kneel on the end of your mat, roller between your knees, gripping the handles on each side.

• Draw your shoulders back and down, activate your core, ensure your back is straight and head neutral.

• Roll the wheel forward and to the right – so it’s getting closer to the edge of the mat as you tip forward from the knees.

• When it reaches the edge of the mat (or just over), roll it back toward your knees to return to the starting position.

• Do 5 reps, then switch to roll the wheel to the left for 5 reps.

5. Roller bent-knee v-sits

There’s no rolling in this exercise, but the equipment will help to level up your core-crunching v-sits.

How to do it:

• Sit with your knees bent, feet together and the back of your heels on the workout mat.

• Engage your core and lean back until you’re forming a v-shape with your torso and thighs.

• Only lean back as far as your core can hold you up.

• Reach your arms out to the side – holding the ab roller in one hand.

• Lift your legs up, drawing your knees toward your chest, and as you do, pass the roller from one hand to the other underneath your knees.

• As you reach your arms out to the side again, lower your heels back to the mat.

• Continue passing the roller from side to side.