Watch the video below to see a demonstration of proper form and technique for the abdominal roller exercise. You can also check out some more abs exercise videos or find exercises for other muscle groups.

Instructions for Abdominal Roller

To perform a set of abdominal roller:

  1. Starting Position

    Kneel on a mat with the roller on the floor, your arms fully extended and directly below your shoulders. Move your body until your knees, hips and shoulders also form a straight light. The trunk should be in a neutral position.

  2. Eccentric (Lowering) Motion

    While maintaining your arms extended, slide the roller away from your body until you can no longer keep your neutral trunk position or your body is at the ground. Remember to breathe normally throughout the entire movement.

  3. Bottom Position

    Pause at the bottom position for a 1sec count while maintaining full body tension.

  4. Concentric (Return) Motion

    While keeping your arms extended, slide the roller back toward your body until it is directly beneath your shoulders. Remember that your knees, hips and shoulders should form a straight line throughout the enitre movement.

  5. End position

    Repeat steps 1 through 4 until you have completed the desired number of abdominal roller repetitions before removing your hands from the roller.

This completes one set of abdominal roller.