Today I have chosen a
very limited piece of equipment - limited in the sense that it is really
targeted at only one type of exercise - the ab rollout. This is nevertheless a
great exercise and perfectly complementary to the other crunching types of ab
exercises (eg hanging raises; V-sits etc)
The ab rollout is a great exercise and core strengthener. As you roll
forward, your abs work overtime to keep your back from arching into extension.
According to Mike Boyle, co-founder of Mike Boyle Strength and
Conditioning (Woburn, Massachusetts), Rollouts train your abs the way the
muscles are designed to function. He
says the abs aren't meant to flex the torso, or bring the shoulders to the hips
like during a Crunch or Sit-Up. “What they actually do is prevent you from
going into extension,” he adds.
The concept is similar to a Plank, but Rollouts are much more
difficult—which is why they're sometimes considered dangerous. And there’s some
validation to the claim. If you can’t hold a Plank for more than a few seconds,
or you can only do a few Push-Ups without your back sagging, these are
indications that your core isn’t very strong.
If you fall into this category, your back will extend during an Ab Wheel
Rollout, as shown below. This stresses your spine, and can cause some degree of
lower-back pain or injury.
But, you are not excused from anti-extension exercises. The benefits are
too great to ignore.
Ab Wheel Rollouts provide a better ab workout than traditional flexion
exercises, creating stronger and more defined abs—if improving your looks is a
goal. Also, strong abs protect your spine and prevent energy leaks, which sap
power and strength from your sports skills.
To protect your spine, gradually strengthen your core with beginner
Rollout progressions before performing more advanced Rollouts. To get started,
follow the progression below. Complete each variation with perfect form before
moving on to the next exercise.
(http://www.stack.com/2014/09/15/ab-rollout/)
So the rollout hits your core and the muscles in the way few other ab
exercises do. Make sure you add to your menu of ab work.
Once again the cost is minimal - an ab wheel can be bought from Amazon
for around £12 and is lightweight. I like the fact you have to stabilise as
well due to being on just one wheel.
It's perfectly possible to improvise at first and use a dumbbell if you
have one (either loaded with two plates or put just one plate in the centre of
the bar) or alternatively if you have gym rings or a suspension trainer, use
this. In fact it makes sense to try this anyway - you get a slightly different
exercise as the plane of movement will be different (the trainer has to arc
upwards whereas a wheel extends further). Arguably this is a safer introduction
than using a wheel due to the limit on the extension.
As always, train hard but train carefully. Always use small increments in
progression and start on a low level!!
Happy Training
Andy at Fitter Future
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