How to do Barbell Ab Rollouts

To build stronger, more defined abs with greater challenge for your abs muscles, the barbell ab rollouts is one effective exercise.

One common mistake to doing barbell ab rollouts is the failure to keep your abs tight, maintain your back posture and keep your arms straight throughout. When such cases happen, you could end up working more your arms, shoulders and back instead of placing the resistance on your abs which you want. Your lower back, shoulders and lats are also worked out in the process but the main contraction should be done and experienced along your abs.

Beginners may find it easy to use an ab wheel for starters as it is lighter and easier to use than a barbell. However, a barbell would give you more flexibility to do wider range of motion and allows you to vary the weights.

But regardless of whether you use an ab wheel or a barbell to execute this exercise, doing this in proper form is highly crucial not just for the success of the training but more importantly to prevent injury.

As barbell ab rollouts are considered highly intensive exercises, it is best to consult with your doctor and fitness coach first for any hesitations you may have.

Instructions

Preparation

  1. Place your barbell on the floor.
  2. Kneel behind the barbell and bend forward slightly so that your thighs are perpendicular to the ground and both your hands are grasping the bars, arms straight and shoulder width apart.

Execution

  1. Slowly roll out the barbell as far away from the body as possible without your torso touching the ground and hold it there for a few seconds.
  2. Keep your toes and knees in their original position at all times.
  3. Keep your arms straight at all times.

Return

Slowly roll back into your original position.

Repeat

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How to do Incline Push Up

Instructions

Preparation

  1. Lie face down in front of a bench or step.
  2. Touch your toes to the floor and rest your hands on the platform, shoulder width apart, so your body is at an angle with the floor.

Execution

  1. Push against the palms of your hands while lifting your whole body off the platform and farther from the floor as you exhale.
  2. Maintain straight knees and back at all times.

Return

Carefully lower yourself back down to your original position as you take in a deep breath.

Repeat