For proper technique, start on the floor on your hands and knees. Use an exercise mat under your knees for comfort. Grip the ab roller with both hands, and prepare to roll. [3] X Research source
Hold your form tight. Try not to let your bottom sag toward the ground. Do not let your back arch. Keep your head down, facing forward. [5] X Expert Source Brendon RearickPersonal Trainer & Strength Coach Expert Interview. 12 August 2020.
Make sure that you are using your abs to pull yourself back. [7] X Expert Source Brendon RearickPersonal Trainer & Strength Coach Expert Interview. 12 August 2020. You may also use your arms, your shoulders, and your lats. Try not to use your hips. [8] X Research source Keep in mind that can tear your connective tissues in the shoulder and may even dislocate the shoulder if done improperly, so proceed gradually and with caution. If you experience any shoulder pain, reduce your range of motion and build up gradually.
Do not let your knees or your bottom sag toward the ground at any point. Imagine that there is a long, flat plank on your back, from your head to your tailbone. Try to conform your body position as truly as possible to this imaginary level.
It is especially important to roll slowly if you’re going to be rolling toward a wall. Use this as a focusing point, to be more aware of the cadence of your roll. As you get stronger you can increase your distance from the wall. [10] X Expert Source Brendon RearickPersonal Trainer & Strength Coach Expert Interview. 12 August 2020.
Stick to the sweet spot of three to eight reps per set to start, and progress up to three sets of 10 reps only once you have mastered your form and built strength.
