The ab rollout, also known as the ab wheel rollout, is a strength-training exercise that requires the use of an ab wheel. Despite this device's innocuous appearance, don't take it lightly. The ab wheel provides a challenging workout that can have your abs aching in just a few short reps. This exercise is ideal to include in your workout regimen because of its ability to strengthen a number of muscle groups in your body.
Ab Wheel Rollout
To prepare for your ab wheel rollout, kneel and hold the ab wheel on the floor in front of your knees. Engage your core muscles and roll the wheel away from your knees, lowering your chest toward the floor as you roll. When you reach the point at which you cannot roll any farther, roll the wheel back toward your knees. One of the perks of this exercise is the ability to improve its intensity through variations. For example, try performing it with one leg elevated and held parallel to your body.
Unlike some strength-training exercises that engage just a couple muscles, the ab wheel rollout involves a number of muscle groups. ExRx.net notes the target muscle of this exercise is the hip flexors, but it also builds your abdominal muscles, obliques, triceps, pectorals, deltoids and numerous muscles in your legs and back. Having strong muscles, notes MayoClinic.com, will help improve stamina and can lessen the symptoms of a variety of medical ailments like arthritis and heart disease.
Core Strength Benefits
Dedication to the ab wheel rollout can strengthen your core, making it a valuable addition to your ab-building workout regimen. Having a strong core is about more than just showing off six-pack muscles at the beach. Harvard Medical School notes a strong core can help you execute everyday tasks such as bending, turning and standing upright. If you play sports, a strong core can help you excel. Strength in these muscles also contributes to improved posture and reduced risk of lower-back pain. The activity in your abs during this exercise, according to the American Council on Exercise, is higher than during a set of traditional crunches.
Basal Metabolic Rate
Strength-training exercises such as the ab wheel rollout don't burn calories at close to the same rate as aerobic exercise, but this exercise can still play a key role in helping you burn calories. Increasing your muscle mass elevates your basal metabolic rate, which is the rate at which you burn calories during inactivity. WeightLossResources.co.uk reports strength training on a regular basis can elevate your basal metabolic rate as much as 15 percent.