Exercises with a roller for the press - how to do it correctly for men and women with video

A set of exercises with a roller.

Plank.

Rolling from your knees.

Frontal rental.

Oblique rolling.

With one hand.

Fold.

There is a huge amount of sports equipment that can make the training process more effective. One of the most popular exercise machines is the ab roller. Exercises with it are primarily aimed at working the abdominal muscles, but they give no less good results when working with other muscle groups. Not only experienced athletes, but also beginners can use it during training, which makes the equipment even more in demand.

Ab roller exercises are available to absolutely everyone. You can purchase a simulator at any sports store without restrictions, and we will help you create a complex by offering several effective movements that will help you pump up your abdominal area well.

What is an ab roller?

The ab roller fully lives up to its name. This is a special small wheel with two handles on the sides for comfortable grip:

The simulator is presented both in a classic version and with certain “innovations”, for example, the presence of two rollers in the design, one of which is replaceable.
The dimensions of the unit may also vary, providing different levels of difficulty in execution.
Some models are often equipped with special pedals, which allows you to work more muscles, expanding your training program.

Contraindications

The ab roller is not recommended for use if you have one of the following problems:

various spinal injuries;
hernia;
protrusion;
joint diseases;
temperature;
attacks of nausea;
dizziness;
menstruation period;
pregnancy;
high blood pressure.

If there are no serious contraindications to the use of a gymnastic wheel, almost everyone can use it. If a healthy person feels even slightly unwell, it is better to temporarily limit physical activity with this equipment.

How to choose the right inventory

When you decide to buy a wheel to perform a set of abdominal exercises, it is important to take this issue seriously. First of all, we evaluate our capabilities and physical fitness. This is necessary in order to purchase a simulator that matches your level. The purchase will be useful if you pay attention to the following points:

Beginners should first buy a gymnastic roller with a return mechanism. This system can significantly reduce the risk of injury during the execution of elements, as well as reduce the load on the body.
An exercise machine with two rollers better maintains balance, making the load easier. It's easier to work with him. If it is not possible to purchase a system with a return, you should choose just such a model.
For experienced athletes, models with a shifted center of gravity will be relevant, which provides an increased load on the area being worked. Professionals can also purchase exercise machines with additional foot pedals.
The weight of the wheel is another serious consideration after you have decided on the model. The more it weighs, the more difficult it is to perform the exercise using this simulator.

Helpful advice. You should not give in to the persuasion of sales assistants in a store. Their task is not to help the client, but to sell the product at a higher price. Before purchasing, we study the information ourselves and select the product correctly.

Contraindications to training

The gymnastic wheel could be called a universal apparatus, but even it has limitations. In addition to the fact that this exercise machine is not suitable for people with sore knees, elbows or spinal problems, you will have to abandon it:

with exacerbation of any chronic gastrointestinal diseases;
during pregnancy;
after childbirth or surgery for the entire rehabilitation period;
in the presence of intervertebral hernias;
after injuries to the elbows or knees;
for hypertension, tachycardia, arrhythmia, increased blood pressure;
during menstruation.

All these precautions are necessary to ensure that the useful projectile does not cause harm. Any physical activity is limited in the conditions described above, and some are prohibited altogether. To know for sure whether you can or cannot use a gymnastic roller, consult a specialist.

What muscles can be pumped with a roller?

Using a roller, men and women work out a huge number of muscles:

The muscles of the upper body are predominantly used - arms, legs, stomach, shoulder girdle, back and chest.
In addition to the upper part, the load also goes to the lower part of the abs, as well as the lumbar region and buttocks.

The video provides a huge number of options for use. This allows you to work not only visible, but also hidden muscles of the body. At the same time, the simulator is recommended not only for those who want to work on their relief, but for people trying to lose a few extra pounds.

A set of exercises with a roller

Mostly men work with this device. But quite often there are representatives of the fair half who are ready to provide their body with an increased load using a wheel. A set of exercises for losing belly fat is compiled individually in each case. Here are some effective movements that should definitely be in your program.

Plank

This is one of the most effective exercises for working almost all muscle groups. Using a roller when performing it, a person provides himself with even greater benefits and learns to maintain balance. The technique is simple:

We get on all fours.
We take hold of the handles of the simulator so that our palms look straight down.
Raise your torso, taking the position of a classic plank, but with emphasis on the wheel.

Note. We stretch the body into a perfectly straight line, starting from the head and ending with the heels. This is an important condition for the correct and effective execution of the exercise.

We hold the position for about 30-60 seconds. For beginners, it will be enough to hold out for 20 seconds, gradually increasing the time.

Tips for doing ab wheel exercises

To avoid mistakes, injuries and overexertion during training, you must adhere to certain rules for performing exercises:

you need to start with minimal loads, perform exercises at a slow pace, without sudden movements (beginners are recommended to preview the technique);
to avoid excessive stress on the joints during exercise, you should not bend your lower back;
exercises should be performed standing on a mat, wearing comfortable clothes that do not restrict movement;
During training, you need to control your breathing. While performing the exercise, you need to breathe through your nose, inhaling air when bending over, and exhaling when moving back. By saturating the blood with oxygen, the effectiveness of exercise increases and calories are burned better;
Eating should be at least 1.5–2 hours before training. You should also refrain from drinking for an hour before class;
Do not strain your muscles while performing exercises;
you need to increase the pace, amplitude, and number of approaches gradually, dosing the load;
Contraindications to performing exercises with abdominal rollers are the presence of hernias and other back diseases.

Rolling from your knees

In terms of difficulty level, this exercise with a wheel for men and women is in second place after the plank. If you are doing it for the first time, it is best to place a soft pillow or rolled up towel under your knees. The technique is as follows:

Let's kneel down. We take the roller trainer in our hands and pull it out in front of us.
The lower back should be as flat as possible. To do this, we strain the abdominal muscles.
Slowly, without making sudden movements, we roll the roller forward in front of us. We are trying to move forward as far as possible.
We also slowly return to the starting position.

Helpful advice. There is no need to try to roll the roller to its maximum length from the very first lesson. The distance should be increased gradually.

Preparation for classes

To prevent training from turning into hard labor, it is worth following a few recommendations from experienced fitness trainers.

Choose a suitable modification of the simulator

. For beginners - more stable, with a wide wheel. For the pros - an option with a resistance system for additional load or a modification that can also be rolled with your feet.

Start small

. In the first stages of training, you need to limit the range of movements. You can fix the roll-out range of the wheel in a very simple way: stand near a wall so that the roller encounters an obstacle when performing a workout. Gradually, the amplitude can be increased and the barrier can be abandoned.

Gradually increase the load

. If you have just mastered exercises for beginners, there is no point in trying to immediately move on to pro-level loads. There is also a middle stage for training with a gymnastic roller. But, if you want to complicate the task, do the exercises resting on your feet rather than on your knees.

Frontal rental

This is an exercise of increased difficulty, performed with straightened legs. It will be easier for beginners to do it with their legs wide apart. Over time, we change the position, placing the limbs closer to each other. Front rolling is performed as follows:

We place our feet shoulder-width apart.
We bend at the waist, grabbing sports equipment with our hands.
In the starting position, the back and arms should be as straight as possible.
We roll the roller forward until the body takes a horizontal position in relation to the floor. In this case, the emphasis is on the simulator and the tips of the toes.
We roll the wheel back towards ourselves, slowly bending at the waist.

Exercises with a wheel for the press in the fight against excess weight

The problem of “protruding” abdomen and sides is especially relevant for women. In the quest for ideal shapes and a waistline, women sometimes exhaust themselves with diets, pills and other fat-burning procedures, sometimes forgetting about the most important component of beauty and health - physical activity.

The path to a beautiful, graceful body is never easy, especially when you are predisposed to excess weight. To enhance the effect of training, an integrated approach to the issue is required, in particular, a review of food intake and diet, water procedures, and adequate sleep patterns.

A special low-calorie diet is necessary; kefir and kefir-apple diets are especially effective. They are quite “strict”, but their effectiveness is due to the fact that these products help remove excess fluid from the body, cleanse it of toxins, and normalize the functioning of the stomach. The kefir diet requires the use of this product exclusively for three days, with the gradual addition of others in the following days. Kefir-apple diet is designed for a week, the daily diet consists of 1.5 - 2 kg of apples and one liter of kefir. In the future, after finishing the diet, you must adhere to proper nutrition. Water procedures are an important part of complex measures on the path to a healthy, attractive, athletic body. This includes swimming (in the pool, in open reservoirs), and dousing, and hydromassages, and just a contrast shower. Thanks to water procedures, fat is burned more effectively, the body is perfectly toned, the skin receives the necessary hydration and maintains firmness and elasticity, despite weight loss.

Sleep is an essential component in the fight against excess weight. Lack of sleep is perceived by the body as a stressful situation, and losing weight under such conditions is very problematic.

If all of the above conditions are met, after a month or two of training, the stomach and sides will significantly decrease (and eventually disappear altogether), the abs will become prominent, not only tangible, but also visually noticeable, the body will become slimmer, fit, and athletic.

Oblique rolling

This exercise perfectly works the oblique abdominal muscles. Technique:

We kneel down and grab the handles of the machine.
We roll, but not forward, but with a turn at an angle of 45 degrees. First we “roll” to the left and come back.
Then we repeat the exercise again, but to the right.

Gymnastic roller - a universal super apparatus

Special price. Doctor’s consultation + diagnostics using applied kinesiology – 1000 rubles.

Call, write. Tel.: (843) 570-55-25 , WhatsApp: 79655968085 or VKontakte group .

A gymnastic wheel (gymnastic roller, abdominal roller) does not belong to the newfangled fitness equipment, like, for example, fitballs or trx loops. Rather, it is a well-forgotten old thing. However, even experienced athletes and physical therapy specialists admit that there is simply no more effective, simple and safe device for pumping the deep muscles of the whole body.

With just one simple exercise you can strengthen your core muscles - the abdomen, lower back, arms, hips. The essence of the exercises is to move the body following the movement of the roller due to muscle tension.

Technique for performing exercises with a roller

The technique for performing the exercise is as follows: kneel down, take the roller in your hands and place it on the floor, take a deep breath and tense your abdominal muscles. Next, begin to smoothly roll the roller forward, trying not to sag in the lower back and without lifting the pelvis. When you feel that it is no longer possible to move further, pause a little and, as you exhale, carefully begin to return back.

You can place something soft under your knees, such as a fitness mat.

7 Main Benefits of Roller Exercises

The roller can be considered a more effective replacement for the plank, a super popular exercise today that can simultaneously use different muscles of the body. But unlike the plank, you can control the load on the muscles at the moment of movement, gradually increasing it. The further you move forward, trying to parallel the floor, the higher the load.
But the load on the joints and spine during exercises with a roller is minimal; the work is done exclusively with your own weight. Therefore, gymnastic rollers are used even in physical therapy for spinal osteochondrosis.
The roller allows you to strengthen the skeletal muscles of the lower back, which is an excellent prevention of pain in the lower back, the formation of protrusions and hernias.
Roller is the best exercise for the deep abdominal muscles, which also support the spine and form the muscular corset of the body, prevent the stomach from protruding, make your posture more beautiful and your figure toned.
A good load goes to the deltoids and latissimus dorsi muscles
The gymnastic roller strengthens ligaments and tendons, which helps prevent injuries for athletes and those working with heavy weights.
The gymnastic roller is essentially the most affordable and effective home exercise machine. Its cost in sports stores averages 500-700 rubles.

Cautions

You must be careful enough to control the roller along its entire trajectory. It is important not to miss the projectile, not to roll the roller too far forward, otherwise the lower back and oblique abdominal muscles will suffer. During training, it is better for a beginner to cling to some support with his feet and perform movements smoothly and slowly. It is also important to start with a small number of repetitions. Only a trained person can afford to do the exercise 10-15 times.

Start small - for example, two sets of 5 repetitions, then gradually increase the load.

Ideally, it is better to start classes with the help and under the supervision of a trainer or exercise therapy specialist, and only then do the exercises yourself at home.

Tips for choosing a video

It is better to buy a double-row roller (two wheels make it more stable). The structure must be strong with a metal rod. Give preference to a rubberized wheel - it glides softer and does not create noise. You can find rollers that have expanders or springs attached to them to make movement easier, but they reduce efficiency.

How to safely lose weight and tone muscles?

The Internet today is simply inundated with advice on how to lose weight correctly. However, for some reason, not many people succeed in this, and not for long. Kinesitherapy offers a special method of figure correction, which does not promise instant results, but allows you not only to reduce weight, but also to achieve the main thing - building a beautiful, toned body, correct posture .

A special program is aimed at correcting weight, strengthening the muscle corset, working out the relief, deep muscles of the back, abdomen and hips.

Why do we need a muscle corset?

Firstly, this is the basis for beautiful posture and a healthy spine.

Secondly, it is the deep stabilizer muscles of the back and abdominals that support and nourish the intervertebral discs, thereby preventing the development of hernias, protrusions, and curvature of the spine.

Thirdly, a strong muscle corset and well-developed deep skeletal muscles replace fatty tissue and burn calories much more efficiently throughout the day, no matter what we do. By strengthening and developing the muscle corset, we speed up metabolism and increase calorie consumption even at rest and sleep.

How to strengthen stabilizer muscles?

The fact is that traditional and popular fitness exercises do little to strengthen the muscle corset. For example, intense “cardio” practically does not train muscles; on the contrary, rapid weight loss is almost always accompanied by loss of muscle mass, and adipose tissue takes the place of “lost” muscles. Usually this means not just a return to the original excess weight, but also an additional gain of several kilograms.

Habitual strength training for “mass” involves predominantly superficial muscles. With an unbalanced diet, this leads to a gain of muscle and fat tissue, so deposits in problem areas do not want to go away even after intense training, and the stomach does not become flat. Not to mention the fact that power loads lead to increased axial loads on the spine and can worsen the condition of the back, spine, joints, lead to injuries, exhaustion of the body and decreased immunity.

What to do? This is where the kinesitherapy method and special functional training for stabilizer muscles come to the rescue. And the key to success in improving your physical fitness is a special training program developed taking into account your needs.

To correct problem areas, we use an exclusively systematic – comprehensive approach, which includes exercises to burn calories and effectively work all muscle groups, including deep skeletal muscles. This is the only way our body will develop harmoniously and proportionally.

Training complexes for kinesitherapy

Special multifunctional exercise machines that can be used in strength, aerobic and stretching modes help connect deep skeletal muscles in a manner that is safe for the joints and spine. The strength mode of muscle work allows you to eliminate muscle insufficiency and engage deep - “invisible” muscle groups of the abdomen, back, legs, and buttocks. Aerobic mode corrects problem areas, eliminating the deposits of fatty tissue in the body, and muscle stretching improves their elasticity and gives smoothness to the skin.

Exercises using kinesitherapy equipment are an ideal prevention of back pain and a way to treat diseases of the musculoskeletal system: protrusions, intervertebral hernia, arthrosis of large and small joints, scoliosis.

Thus, while working on strengthening the deep muscles of the body, we try not only for the sake of a slim figure, but also take care of our own health.

The training program is selected individually after consultation with a specialist (taking into account weight, age, physical fitness and the presence of concomitant diseases).

You can get detailed advice on treatment and health improvement at the Kazan Kinesitherapy Center by calling: (843) 570-55-25 . Call! Our specialists will be happy to answer all your questions.

You can ask questions and leave comments in our VKontakte group.

Follow us on Instagram:

Don't miss out on the fun! Subscribe to our news:

Subscribe to news from the Kazan Kinesitherapy Center

Center promotions, therapeutic exercises and useful tips from our specialists on how to independently maintain the health of your joints and spine without medications

With one hand

This is a complicated form of frontal rolling, which is relevant for training programs for men. Performance:

We kneel or directly in front of the roller machine.
We grab the wheel handle with one hand. We put the second one behind our back or hold it in any convenient way.
We smoothly roll forward, focusing as much as possible on the muscles involved.
We also slowly return back to the starting position. Change hands and repeat again.

Fold

The fold is performed on a machine equipped with special foot pedals. It is the lower limbs that are involved in this exercise. Technique:

We fix our feet on the pedals. We take the position of a classic plank with our arms straight at the elbows.
Roll the roller forward, bending your knees so that they are as close to your sternum as possible. The upper body should remain static.
We come back, slowly straightening our knees.

Exercises

The set of exercises now proposed will allow you to become the owner of a beautiful and sculpted belly in the shortest possible time:

Leaning on the wheel, first kneeling, move smoothly back and forth. At the same time, tilt your body forward as much as possible and return to its original position; Lying on your stomach with your arms extended forward, in which there should be a wheel, slowly move back (towards you), without bending your elbows; Sitting on the floor, straighten your legs. The wheel should be on your right. Pressing on it and bending your body, roll the machine as far as possible. Perform the same movements on the left side.