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Ab Roller Progression Exercises that Strengthen Your Core

by RitFit Sports on October 10, 2019
The general public has actually long recognized the endurance of the abdominal musculature is an essential component of fitness for health and sports performance. Traditionally, people have performed abdominal exercises such as sit-ups and abdominal crunches without the assistance of any equipment. Then this increased interest in building abdominal muscle has resulted in the emergence of abdominal exercise devices. Here gives a spotlight to a new-type 3-in-1 multifunctional ab roller.

Introduction of a New-type Multifunctional Ab Roller

At first sight of the 3-in-1 ab roller, we are likely to turn our back on it suspiciously for it is hugely different from the traditional ab roller wheel. Yet in practice? It is an advanced tool that delivers a more seriously intense, next-level core challenge. This ab roller helps engage much of our upper half including stabilizer muscles, lats, deltoids ,chest, biceps, and triceps. What makes the most awesome is that the equipment integrates ab roller, push-up bar and resistant band into one equipment, enabling us do progression exercises from warm-up to advanced workouts.

Many roll-out exercises are very challenging for beginners because it takes time to build solid foundation capable of supporting the whole bodyweight when we do a roll-out. Beginners will want to start with ab roller plank until they feel ready to advance to the knee roll-out and then finally other advanced variations. What’s more, sophisticated trainers can also choose the basic warm-up exercises such as push-ups and ab roller plank. Not coincidentally, this workout tool can meet your demands of doing plank, push-ups, chest fly and roll-out exercises at one time.

Progression Exercises We Can Do with 3-in-1 Ab Roller

The progression exercises give us a clear step-by-step plan to reach the next level of strength. Let’s get started with basic warm-up exercises and then move to advanced variations one by one.

Ab Roller Plank


  1. Grip the handles with the ab roller directly beneath your shoulders and leg fully extended.

  2. Raise your torso into the air until a straight line from your shoulders to your ankles. Tighten your stomach, squeeze your butt and hold this position for 5 mins.

Muscles Worked: Abs, Glutes, Obliques

Ab Roller Push-ups


  1. Place two ab roller on the floor in the same spot that you put your hands during a push-up. Grip the handles and start in a high plank position.

  2. Bend elbows to lower chest to the floor. Keep core engaged and hips in line with the rest of your body. Increasing your range of motion in an exercise makes you stronger and builds muscle faster.

Muscles Worked: Chest, Triceps, Shoulder

 Front & Side Raise With Ab Rollers


  1. Grip the handles on one end of band, stand with feet shoulder-width apart, feet step on other end of band.

  2. Raise your arm until you feel tension in band. Return to start.

Muscles Worked: Biceps, Shoulder

Face Pull-down


    1. Fix the end of bands in doorjamb at chest level and stand facing door. Grip the handles of band with your palms facing out and down.

   2. Pull the bands down and out to your shoulder height and then let them back up.

Muscles Worked: Shoulder, Biceps, Chest, Lats

Chest Fly


  1. Fix the end of bands in doorjamb at chest level and stand with back facing door. Grip the handles of band in both hands, elbows bent so that fists are in front of chest. Step forward until you feel the tension in the band.

  2. Step left leg back to get into a staggered stance; hinge forward slightly from hips.

  3. Maintain the position, press both bands forward; then bring elbows back to start.

Muscles Worked: Chest, Biceps

Knee Roll-outs with Resistant Band (Not Shown in the Video)

  1. Knee on the mats. Fix your feet on one end of the resistant band. Grip the handles of ab roller with your arms extended.

  2. Slowly roll forward with your arms extended in front of you. Return to start by rolling back with the help of resistant bands.

Muscle Worked: Torsos, Biceps, Shoulder, Abs

Front Ab Roll-outs


  1. Start with a kneeling position. Grip the handles. Keep your back straight and arms extended.

  2. Slowly roll forward until your belly is just above the ground in a straight line.

  3. Rollback toward your feet to start.

Muscles Worked: Arms, Back, Shoulder

V Roll-outs


  1. Start with a kneeling position and grip the handles.

  2. Keep your arms extended, roll out slowly to make two rollers form 0 to 180-degree angle as you want.

  3. Return to your starting position and repeat.

Muscles Worked: Abs, Obliques, Biceps, Triceps, Chest

One-arm Rollout (Not Shown in the Video)

  1. Start with a keeling position. Grip the handles of one ab roller with your right hand.

  2. Slowly roll out while engaging your core. Distribute your whole body weight on your right arm so you won’t tip over to the right side.

  3. Return to start. Switch to left hand and repeat.

Muscles Worked: Abs, Obliques, Biceps, Chest

Tips for Both Beginners and Professional Trainers

Here 9 progression exercises can be done with only one multifunctional ab roller. Let’s check out some suggestions for beginners and professional trainers about the workout circuit.

Beginners: Start with ab roller plank and push-ups. Then do knee roll-outs with the help of resistant bands or with a wide stance. Avoid arching your lower back as your rollout.

Advanced: Try to lower yourself as close to the ground as possible when doing push-ups or roll-outs. Mind you: do advanced exercises within your capacity.