The Best Ab Exercises For a Great Ab Workout

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Ab Rollouts

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Ab Rollouts

You want a "deep burn" that would make Ron Burgundy wince?

Ab Rollouts are you answer.

Ab Rollouts are what's known as an "anti-extension" exercise.

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You want a "deep burn" that would make Ron Burgundy wince?

Ab Rollouts are you answer.

Ab Rollouts are what's known as an "anti-extension" exercise.

Anti-extension exercises train the body to prevent the spine from going into extension (hence their name). This is the natural function of the abdominal muscles, making anti-extension exercises a key part of any ab workout.

As you roll forward in an Ab Rollout (which can be performed both with an Ab Wheel or a barbell), your lumbar spine naturally wants to arch. Your abs must work to prevent this arch or "extension."

This creates a core that's not only more toned, but also more capable of protecting your spine and better prepared to efficiently transfer energy throughout the body, which is obviously a huge plus for athletes.

Standing Ab Rollouts, an advanced progression of the movement, are one of the toughest exercises in existence.

How to Perform Ab Rollouts

  • Kneel on a towel or pad and grasp the ab wheel handles. You can also perform this with a barbell, you simply need to place a 45-pound plate on both sides.
  • Flex your glutes and abs.
  • Keeping your back straight, lean forward and roll the wheel forward until your arms are overhead and your torso is nearly parallel to the floor.
  • Roll the wheel back toward your knees to return to the starting position.
  • You can see a video demonstration here.
  • Once you master the basic movement, you can practice rolling out in different directions, as Drew Brees does.

Sets/Reps: 3×10


Topics: STRENGTH TRAINING | CORE | ABS | SIT-UP | CRUNCH | CORE TRAINING | ABDOMINAL EXERCISES | SIX PACK