Best workout to build steel abs (part 2)

If you think about complete fitness then abs plays a vital role .Today’s ab routines are more versatile than ever. Sure, you can slog through sets of situps and rounds of planks over and over again. But, more and more, core workouts incorporate tools like Swiss balls, medicine balls, dumbbells and kettlebells. And if you’re looking for one more way to mix up that ab training, then it’s time to consider the ab wheel.  So, in this blog we will show how you can use abs roller and if you don’t have abs roller then we will show you an amazing alternative to achieve your ab roller workout.

Because, perhaps more than any other core workout gadget, the ab wheel gives you a chance to train your entire core (abs, gluten, lower back muscles, and obliques) as a unit.

 

Progression :

The key mistake people make when they do ab wheel rollouts: They over focus on rolling out as far as possible when they first get started. That’s a recipe for lower back pain, though. You have to learn to feel your abs battling lower back extension before you do the full ab wheel rollout; if you don’t, you place undue stress on your spine.

Once you’re on the ground, your main focus will be maintaining your strong position while you roll out

1. select 2 cylindrical objects or bottles with solid base  now fighting the forces that would make your lower back hyperextend and your hips slouch forward. Contract your abs aggressively and actively, even if you feel like you don’t need to. Rolling out isn’t hard. Rolling out while controlling your lower back position is the challenge.

      2. Perform the same movement, again focusing on keeping the rollout slow and controlled, squeezing your core                to  pull the wheel back toward yourself. For now, you should disregard the final progression of the video below,            the standing rollout, until you’ve built up the strength performing the more standard kneeling version.

 

Benefits :

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.

 

*********************************