Ab Roller
paprad
Posts: 321 Member
Hi Sara, on another thread a few months back, I forget which one and a search isn't throwing it up, you had recommended using an ab roller as probably one ab-workout that's worth doing.
So yesterday I tried it out again - the last time I did it I was worried I would slide across the floor and not be able to get back up - but this time (thank you All Pro Workout), it was better
A few doubts:
1) I googled up ab roller and found there were many contraptions. I used the one which looks a wheel with handles on both sides, so i end up looking like a wheelbarrow. http://www.bodybuilding.com/exercises/detail/view/name/ab-roller
I got a sudden doubt - this *is* the one you meant, right? not the other thingy that looks lie a curved frame in which you lie and trundle up?
2) I am going as far as my arm would reach - I am not going fully prone - is that required?
3) I did 2 sets of 12 reps - is that okay or are more required?
4) How many times a week should this be done? I am on a deficit, hoping to lose another 10-15 kg. Am doing All Pro 3 times a week and yoga + some cardio on other days
5) This morning I have a slight crick in the neck and shoulder, and I can only assume it is due to this - could this be straining my neck - and should I be doing it differently?
Thanks so much
So yesterday I tried it out again - the last time I did it I was worried I would slide across the floor and not be able to get back up - but this time (thank you All Pro Workout), it was better
A few doubts:
1) I googled up ab roller and found there were many contraptions. I used the one which looks a wheel with handles on both sides, so i end up looking like a wheelbarrow. http://www.bodybuilding.com/exercises/detail/view/name/ab-roller
I got a sudden doubt - this *is* the one you meant, right? not the other thingy that looks lie a curved frame in which you lie and trundle up?
2) I am going as far as my arm would reach - I am not going fully prone - is that required?
3) I did 2 sets of 12 reps - is that okay or are more required?
4) How many times a week should this be done? I am on a deficit, hoping to lose another 10-15 kg. Am doing All Pro 3 times a week and yoga + some cardio on other days
5) This morning I have a slight crick in the neck and shoulder, and I can only assume it is due to this - could this be straining my neck - and should I be doing it differently?
Thanks so much
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Replies
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I know I'm not as wise as Sara, but I'll chime in
1. You got the right one - the other contraption you've describes is a useless piece of infomercial crap.
2. Just go as far as you can control. Keep your body as straight as possible, with a neutral spine and head position (think starting pose for a knee pushup), and try not to take too much of the movement with your arms and shoulders - make sure the core is doing all the work. After a few sessions you should be able to extend your range a little more and just keep progressing until you can go the whole way down.
3. Do as many as you can do with good form. Any number is a good starting point - progression will come.
4. You could do this at the end of your workouts or on separate days. Treat it like you do any other exercise 2-3 x week is probably as often as I'd recommend.
5. If your setup is good (as mentioned in #2) there should not be any pain. Stay tight and try not to over-extend your range when just starting out.
Hope that helps.0
