14 Best Ab Roller Exercises: Build an Unbreakable Core

Want to upgrade your ab workouts with some of the most challenging core exercises? Look no further!

Our curated list offers the best ab roller exercises to add to your workout routine.

These range from beginner-friendly to not so beginner-friendly alternatives, so you can get started with the exercises that will most benefit you. However, if you arent’ sure of what benefits you are actually getting, you might want to look a bit deeper at all of the amazing benefits of ab rollers.

Ab rollers are a great tool for core workouts because they engage the abdominal muscles to develop a stronger core for better posture and stability in everyday life. 

It’s time to strengthen your core with these 14 best ab roller workout exercises!

14 Ab Roller Exercises – From Beginner to Ab Killer

If you have a weak core and want to strengthen it, we have the best beginner-friendly and advanced exercises with the ab roller for you to try. You only need a yoga mat to start your first ab roller workout to develop a stronger core. Check out our list of ab roller exercises below!  

Kneeling Ab Wheel Plank

One of the more beginner-friendly ab wheel exercises, the kneeling ab wheel plank is a great starter exercise for those looking to use the ab roller. This exercise is an easy addition to your gym routine. 

The next progression of this exercise would be in a high plank position with the ab wheel. It is a more challenging version you can work up to once you grow accustomed to the kneeling ab wheel plank.  

How To:

1. The starting position for this begins on your hands and knees. 
2. Grasp the ab wheel in both hands.
3. Remaining on your knees, slowly roll the ab wheel out.
4. Maintain an engaged core and straight line down your back. 
5. Hold this position for 30 seconds to one minute.
6. Rest. 

Ab Wheel Plank

The ab wheel plank may involve less movement than some recommended ab roller exercises, but it’s as challenging as the others. It engages the upper and lower body to maintain a still position for your chosen time limit. 

A beginner-friendly version of this would be in a kneeling plank position. It is less challenging on your knees than on your feet. 

How To:

1. The starting position for this begins on your hands and knees. 
2. Go up on your hands and feet.
3. Slowly roll the ab roller out in a straight line to enter a high plank with arms extended beneath your shoulders and core engaged. 
4. Hold this position for 30 seconds to one minute.
5. Rest. 

Kneeling Ab Wheel Rollouts

Kneeling ab wheel rollouts are a beginner-friendly version of the standing ab wheel rollouts, one of the more challenging ab wheel exercises. The kneeling ab wheel rollout is a great starter exercise if you want to start using this piece of gym equipment. 

How To:

1. The starting position for this exercise begins on a yoga mat on hands and knees.
2. Gripping the handles of the ab roller, you will slowly roll it out to enter a kneeling plank position with your arms extended. 
3. The back should form a straight line, and your core should be engaged throughout the movement. 
4. Roll the wheel back in to return to the starting position.
5. This is one repetition. Repeat for 8-12 repetitions. 

Standing Ab Wheel Roll Out

The standing ab wheel rollout is a killer exercise that goes beyond hitting the core muscles by engaging the muscles of the entire body. 

A beginner-friendly version of the standing ab wheel rollout would be the kneeling ab wheel rollout. We recommend trying the beginner-friendly version first to determine which version matches your current fitness level. 

How To:

1. To start, you will begin in a standing position. 
2. Bend from the waist to grasp the ab roller in front of you. 
3. Slowly roll forward, keeping arms straight, core engaged, and legs straight. 
4. Continue until your back forms a straight line.
5. Roll the wheel back to the starting position. 
6. This is one repetition. 

Wide-Stance Front Roll-Out

Another version of the standing ab wheel rollout, this exercise incorporates a wider foot stance. This difference in stance can engage different muscles in the body and alter balance, making it easier for many to maintain balance throughout the movement. 

How To:

1. You will begin in a standing position with a wider stance.
2. Like the standing ab rollout, you will bend from the waist to grasp the ab roller in front of you. 
3. Slowly roll forward, keeping arms straight, core muscles engaged, and legs straight. 
4. Continue until your back forms a straight line.
5. Roll the wheel back to the starting position. 
6. This is one repetition. 

Ab Roller Tucks

Also known as ab roller knee tucks, this exercise engages the entire body through the movement. It is one of the best ab wheel workouts you could add to your gym routine to upgrade your abdominal muscles and benefit from a strong core. 

Some ab wheels have foot straps, but most don’t. If you’ve purchased an ab wheel without foot straps, it is still possible to do this exercise, but you will have to work harder to maintain balance. See it as a way to engage your core further to enhance stability and balance in this core-burning exercise! 

How To:

1. If you have an ab wheel with foot straps, strap in your feet. Then, enter a plank position.
2. If you don’t have foot straps, enter a tabletop position. Lift your feet onto the handlebars of the ab roller. Then, rise into a plank.
3. Maintain the position of arms extended beneath your shoulders and back in a straight line with your core engaged.
4. Using your abdominal muscles, draw your knees toward your chest.
5. Pause for one beat.
6. Return to the starting position. 
7. This is one repetition. 

Twisting Ab Wheel Rollout

The twisting ab wheel rollout, also called angled ab wheel rollout, is an excellent variation incorporating the obliques. The movement pattern activates the core muscles to keep you from falling as you slowly roll out and back in. 

How To:

1. Begin in a kneeling position on a yoga mat. 
2. Holding the handles of the ab roller, slowly begin rolling out to the left. 
3. Keep your core engaged throughout the movement. 
4. Return to the starting position.
5. Repeat the movement on the right side. 

Bear Crawl Rollout

The bear crawl rollout is the exercise for anyone looking for a fun challenge with ab wheels. It tests core strength and the competency of stabilizer muscles through this movement that activates a killer burn. 

How To:

1. Begin in a tabletop position.
2. Grab the handlebars of the ab roller.
3. Rise off the floor onto the ab roller and balls of your feet.
4. Keep your arms extended underneath your shoulders and knees bent at a 90-degree angle underneath your hips so you are in a raised tabletop position. 
5. Slowly roll the ab wheel out, maintaining a straight back and engaged core.
6. Return to the starting position. This is one repetition. 

Ab Wheel Bridge Hold

The ab wheel bridge hold is another creative way to incorporate ab wheels into workouts. This exercise utilizes the stabilizer muscles, engaging the core and glutes to maintain position throughout the movement. 

For ease of execution, this exercise uses foot straps on the ab roller. If you do not have foot straps, you can still complete this exercise but will need to work harder to maintain stability for a bonus challenge. 

How To:

1. The starting position for this exercise begins on a yoga mat on your back and knees bent.
2. If your ab roller comes with straps, lock in your feet before beginning. 
3. Place your feet on the handlebars if your ab wheel does not have straps. 
4. Pressing your feet down into the handlebars of the ab wheel, drive your hips up to the ceiling until your hips form a straight line with the rest of your body. 
5. Hold the position for 2-3 seconds.
6. Return to the starting position. This is one repetition. 

Ab Wheel Glute Marches

Ab wheel glute marches are one of the best ab wheel exercises. This option engages your stabilizer muscles, working your core, glutes, and hamstrings. Performing this exercise can be great for developing better stability and balance by strengthening the stabilizer muscles. 

If your ab roller comes with straps, do not lock in your feet. This exercise will require your feet to come off the ab roller one at a time. 

The image provided uses a foam roller. Replace this with the ab wheel, or if you do not have an ab wheel, you can use a foam roller at your local gym or in the comfort of your home to try out this exercise. 

How To:

1. Lay on your back on a yoga mat with knees bent.
2. Pressing your feet down into the handlebars of the ab wheel, drive your hips up to the ceiling until your hips form a straight line with the rest of your body. 
3. Drive one knee towards your chest while tensing your core from this position. 
4. Hold the position for 1-2 seconds.
5. Return to the starting position.
6. Repeat with the opposite knee. 

Ab Wheel Pikes

Ab wheel pikes are one of the best core workouts to add to your gym routine. They use the ab roller wheel to activate the abdominal muscles and the upper body to maintain the plank position. So you’ll be getting the ultimate burn for a strong and developed core! 

An ab roller with straps is ideal, but you can still perform this exercise if you don’t have any. You will have to work harder to maintain balance and keep your feet on the handlebars, but it is doable. 

How To:

1. The starting position for this exercise begins in the tabletop position. 
2. If you have straps on your ab wheel, strap your feet in. 
3. Place your feet on the handlebars if you don’t have straps. 
4. Keeping your legs straight, roll the ab wheel towards your hands to form a “V” with your body. A slight bend in the knee is acceptable if you can’t keep your legs straight. 
5. Return to the starting position. This is one repetition. 

Kneeling Ab Wheel Single-Arm Rollout

The kneeling ab wheel single-arm rollout is an intense and challenging exercise if you want to test your fitness level. The ab rollout incorporates the muscles in the entire body to stabilize during this movement. 

This exercise will require a double-wheel ab roller. A single-wheel roller will tilt if gripped in one hand, making it impossible to continue the exercise. 

Consider trying the standing ab wheel single-arm rollout for a more challenging version. 

How To:

1. This exercise begins in a kneeling position.
2. Firmly grasp the ab roller in one hand. 
3. Engaging your core and keeping your body tight, slowly roll it forward to form a straight line with your body.
4. Return to the starting position. This is one repetition. 
5. Repeat for a set amount of repetitions before switching to the other arm.

Standing Ab Wheel Single-Arm Rollout

The next step up from the kneeling single-arm rollout, the standing ab wheel single-arm rollout is one of the most intense ab rollouts you could add to an ab workout. While using the roller wheel, the stabilizer muscles work overtime to keep you from falling to the floor, so you can bet you’ll get a killer burn and an intense challenge from this exercise! 

How To:

1. The starting position for this exercise is standing.
2. Bend from the waist to grasp the ab roller in one hand. 
3. Engaging your core, slowly begin to roll forward. 
4. Return to the starting position once your body forms a straight line. This is one repetition. 
5. Repeat for a set amount of repetitions before switching to the other arm.

One Leg Hold

The ab roller one-leg hold is a fantastic bodyweight exercise that engages the stabilizer muscles for core stability and promotes core strength, especially in the lower abs. Proper form is essential for this exercise, preventing weight from tipping forward while holding a neutral position to maximize its core-strengthening benefits. 

How To:

1. The starting position begins in a high plank with abs engaged and arms extended underneath your shoulders. 
2. Move one leg so that it is extended outwards behind you. With the other leg, place one foot on the ab roller wheel. 
3. Hold this position for 30 seconds to one minute.
4. Return to the starting position.
5. Repeat on the other leg. 

Frequently Asked Questions (FAQ)

Is the Ab Roller Better Than Planks?

Planks are an easily accessible, beginner-friendly exercise with benefits such as strengthening the core and engaging the upper body, such as the shoulder muscles. 

Knowing this, ab roller exercises are more versatile in incorporating the upper and lower body. There are numerous ways to incorporate the ab wheel into your fitness regimen to hit the entire body for the ultimate core and stability strengthening tool. 

How Many Reps Should I Do During an Ab Roller Exercise?

Typically, with any core training routine, including ab wheel exercises, the recommended repetition range is 6-12. For time-based exercises, 30 seconds to one minute is an ideal range.

What Muscles Does the Ab Roller Target?

You may wonder which parts of the core are targeted for ab wheel exercises and which abdominal muscles they work. This depends on the specific ab wheel exercises, as some hit the entire core, while others target the upper or lower abdominal muscles. 

How to Use the Ab Wheel Safely

Ab rollers are a relatively safe tool to use, with beginner-friendly ab wheel exercises to safely begin to incorporate this gym tool into your routine. With any exercise or gym equipment, preventable injury risks can be avoided by prioritizing proper form and equipment usage. 

Wrap Up

If you’re looking for a way to make your core workouts more challenging, then ab wheel exercises are the ticket!

Ab rollers are a versatile piece of gym equipment that can be used to develop a strong core. There are numerous exercises to try out with an ab wheel. Take your pick from our recommended ab roller exercises to get started challenging your core!