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.