Author:
William Ramirez
Date Of Creation:
22 September 2021
Update Date:
1 July 2024
![Roller Press | Working principle | Hydraulic system | Oil lubrication system | Detail overview](https://i.ytimg.com/vi/1zp7cjTS4co/hqdefault.jpg)
Content
- Steps
- Method 1 of 4: Take a starting position
- Method 2 of 4: Performing the Exercise
- Method 3 of 4: Make the exercise harder
- Method 4 of 4: Reps
- Tips
- Warnings
This sports equipment perfectly strengthens the abdominal muscles.
Steps
Method 1 of 4: Take a starting position
1 Get on all fours. Place a pillow or folded blanket under your knees.
2 Take the roller with both hands.
Method 2 of 4: Performing the Exercise
1 Tighten your abdominal muscles. Start rolling the roller forward until it hovers over the floor. Your knees should not touch the floor at this time. Keep your abdominal muscles tense.
2 Hold this position for 2-3 seconds.
3 Return to starting position. To do this, be sure to use your abdominal muscles, not your hips.
Method 3 of 4: Make the exercise harder
1 To make this exercise more difficult, hold the position longer.
Method 4 of 4: Reps
1 Do up to 20 reps in one set. Repeat until you have completed 3 sets.
2 In order to see results, try to do 3 sets, 3 times a week for 5 weeks. To achieve results even faster, increase the number of sets or reps.
Tips
- Perform the exercise on a flat, horizontal surface on which the wheel rolls smoothly.
- The benefit of this exercise is that it also increases the strength and flexibility of your core core muscles.
Warnings
- If this exercise is not performed correctly, there is a risk of injury.