DMOOSE B09PGJDT65 Ab Roller Wheel User Guide
- June 16, 2024
- DMOOSE
Table of Contents
DMOOSE B09PGJDT65 Ab Roller Wheel
Specifications
- Product: AB Roller
- Targeted Muscles: Upper and lower body muscles
- Activation: Core muscles (abs, obliques, lower back muscles, spinal erectors), deltoids, trapezius, latissimus dorsi, forearm muscles, finger flexors and extensors, connective tissues at all joints
- Activation of Leg Muscles: Both posterior and anterior muscles
Product Usage Instructions
Benefits of Using an AB Roller
- Helps you perform more effective workouts: An AB roller activates your core muscles from head to toe, helping you grow a great six-pack rapidly. It provides greater core muscle use compared to sit-ups and crunches.
- Facilitates in working out more muscles: An AB roller can simultaneously work up to 20 separate muscles. It requires the tightening of key muscular groups in your core, back, arms, and abs.
- It’s a full-body cardio workout: Rolling the wheels forth and back during AB roller exercises raises your pulse rate and activates both your upper and lower extremities.
- Strengthens your joints and ligaments: AB roller exercises improve the stability of your joints and strengthen the ligaments, benefiting both your lower back and abs.
- Ensures convenience: AB roller workouts are portable, allowing you to exercise at home or in the gym without requiring extra space. It saves time and money.
Exercises Using an AB Roller
Knee Rollout
Equipment required: Kneeling pad, yoga mat, or other soft, supportive item
to protect your knees.
Instructions:
- Begin in a kneeling position with your legs hip-to-shoulder-width apart and your arms extended, placing the AB wheel on the floor.
- Engage your core, grab the handles firmly, and keep your shoulders tight.
- Slowly roll forward until you are in a plank position from your knees, with your arms outstretched in front of you.
- Roll back onto your knees to return to the starting position.
FAQ
-
Q: Can I use an AB roller if I have knee pain?
A: It is recommended to use a kneeling pad, yoga mat, or other soft, supportive item to protect your knees during AB roller exercises. Even if you are standing on a rubberized floor, this workout can induce knee pain. -
Q: How many muscles can an AB roller work simultaneously?
A: An AB roller can work up to 20 separate muscles simultaneously, including your core, back, arms, and abs. -
Q: Is an AB roller suitable for cardio workouts?
A: Yes, an AB roller provides a full-body cardio workout by raising your pulse rate and activating both your upper and lower extremities. -
Q: Can AB roller exercises help strengthen joints and ligaments?
A: Yes, regular usage of AB roller workouts can improve the stability of your joints and strengthen the ligaments, benefiting both your lower back and abs. -
Q: Are AB roller workouts convenient?
A: Yes, AB roller workouts are portable and can be easily carried in a backpack or gym bag. They can be done at home or in the gym without requiring extra space, saving time and money.
INSTRUCTION
An ab roller works out both the upper and lower body muscles effectively. It
works the obliques, shoulders, back, and, to a lesser extent, the legs. The
core, specifically the abs, obliques, lower back muscles, and spinal erectors,
are stimulated when practicing various ab roller workouts.
An ab roller also affects the deltoids (shoulders), trapezius (upper, middle,
and lower sections of the trap muscles), latissimus dorsi (lats or “wings”),
forearm muscles, finger flexors, and extensors, and connective tissues at all
joints.
Leg muscles, both posterior (backside of the body) and anterior (front side of
the body), are also activated, though to varying degrees depending on the
exercise.
This guide discusses the advantages of utilizing an ab roller and the various
exercises you can perform using the ab roller.
BENEFITS OF USING AN AB ROLLER
Using an ab roller for performing various workouts ensure the following benefits:
HELPS YOU PERFORM MORE EFFECTIVE WORKOUTS
Because it activates your core muscles from head to toe and helps you grow a
great six-pack rapidly, an ab wheel can accomplish what 100 sit-ups can’t.
When comparing the work done by abs muscles during crunches and ab wheel
rollouts, you’ll see that ab wheel rollouts take less effort but greater core
muscle use than sit-ups and crunches. 
FACILITATES IN WORKING OUT MORE MUSCLES
An ab wheel can simultaneously work up to 20 separate muscles. Performing ab
wheel rollouts properly will need you to tighten all of the key muscular
groups in your core, back, and arms, in addition to your abs.
IT’S A FULL BODY CARDIO WORKOUT
An ab roller is great for working out your lower body muscles, and the
combined activity of rolling the wheels forth and back will quickly raise your
pulse rate. As you rotate while executing ab wheel rollouts, you activate both
your upper and lower extremities. 
STRENGTHENS YOUR JOINTS AND LIGAMENTS
Ab wheel rollouts are just as good for your lower back as they are for your
abs. This is because you must maintain a stiff, firm posture and keep your
body upright while executing the exercise. Regular usage of ab roller workouts
helps to improve the stability of your joints and strengthen the ligaments.
ENSURES CONVENIENCE
Ab roller workouts are particularly portable compared to most abdominal
exercises because you can easily carry them in a backpack or gym bag. You can
work out at home or in the gym without any extra space using an ab roller. It
also saves time and money.
EXERCISES USING AN AB ROLLER
The workouts listed below are must-dos for anyone looking to get the most out of an ab roller.
KNEE ROLLOUT
Use a kneeling pad, yoga mat, or other soft, supportive item to protect your
knees throughout this exercise. Even if you are standing on a rubberized
floor, this workout can induce knee pain.
- Begin in a kneeling position with your legs hip-to-shoulder-width apart, your arms extended, and your ab wheel on the floor. It would be best to keep your weight slightly forward.
- Engage your core, grab the handles firmly, keep your shoulders tight, then slowly roll forward until you are in a plank position from your knees, arms outstretched in front of you.
- Then, roll back onto your knees to return to the beginning position.
STANDING ROLLOUT
- Begin in a standing position with your feet hip-to-shoulder width apart, your arms extended, and the ab wheel on the floor. You need to shift your weight forward.
- Engage your core, grab the handles firmly, and maintain your shoulders tight as you slowly roll forward to a full plank posture with your arms extended in front of you.
- Roll back onto your feet to return to the beginning position.
OBLIQUE ROLLOUT
- Begin in a kneeling position with your legs hip-to-shoulder width apart, your arms extended, and the ab wheel on the floor. It would be best if you shift your weight somewhat forward.
- Roll forward at a 45-degree angle until your belly is close to the ground and your arms are stretched “above” your head, as in the extended portion of a shoulder press posture (just on your belly).
- Then, roll back onto your knees to return to the beginning position.
- Roll forward at a 45-degree angle in the other direction (if you went left the last time, move right this time) until your belly is close to the ground. Your arms are stretched “above” your head, as in the extended portion of a shoulder press posture, maintaining the muscles tense (just on your belly).
- You must roll back onto your knees to return to the beginning position. If the fully extended position is too tough for you, you can reduce the range of motion. You can gradually extend the range in which you perform the activity.
PLANK
A common core and yoga exercise is the plank. You can make it more difficult
by using an ab roller.
- Begin in a kneeling position with your legs hip-to-shoulder width apart, your arms extended, and the ab wheel on the floor. It would be best if you shift your weight somewhat forward.
- Keep your shoulders tight, engage your core, and keep the grips firm. Resting on your toes and the ball of your foot, push one leg “downward” until completely extended. Repeat with the opposite leg. Your arms should be extended out in front of you, about parallel to the floor. You’ve reached the complete plank posture.
- Maintain this position for a while, as per your capability.
- Step back onto your knees to return to the beginning position.
GLUTE BRIDGE
This exercise is best done with an ab roller equipped with a strap through
which you can slide your feet. If your roller does not have this attachment,
you can strap your feet to the roller with a pair of resistance bands.
- Begin by lying face down on the ground with your feet attached to the ab roller. Place your hands on the ground at your sides.
- Raise your hips and draw the ab roller in toward your glutes until your legs are nearly parallel to the ground.
- Keep your spine in a neutral (straight) position. Keep your glutes engaged, core firm, and legs stiff to achieve this.
- Hold for a period depending on your capability.
- Get back to your starting position.
This exercise is best done with an ab roller equipped with a strap through
which you can slide your feet. If your roller does not have this attachment,
you can strap your feet to the roller with a pair of resistance bands.
You won’t need to find a soft surface or yoga mat to conduct your ab workout
with this ab wheel because it comes with two padded knee pads. You can take it
as a set with you and do it anywhere, and you can use any hard surface as your
ab training field. Get fit fast with DMoose Fitness. With Better Equipment,
You Will Have a Better Workout!
Get fit fast with DMoose Fitness. With Better Equipment, You Will Have a
Better Workout!
For more tips and tools to help you reach your fitness goals, visit
www.dmoose.com