The Best Ab Rollout Alternative Exercises

The ab rollout works the rectus abdominis, which is the “six-pack” muscle. It also works the obliques, and the transverse abdominis. The rectus abdominis is a long, flat muscle that extends from the pelvis to the sternum. The function of the rectus abdominis is to flex the spine and bring the ribs and pelvis closer together. The obliques are muscles that run along the sides of the abdomen. They help to bend the trunk and rotate the torso. There are two types of oblique muscles: internal and external. The transverse abdominis is the deepest layer of abdominal muscle. It wraps around the entire abdomen and helps to support the spine.

How do I perform an ab rollout?

To perform an ab rollout, you will need an ab wheel or barbell.

To perform this exercise:

• Start on your knees with the ab wheel or barbell in front of you.

• Place your hands on the ab wheel or barbell and roll it forward until your arms are straight.

• Use your abs to pull the ab wheel or barbell back to the starting position.

Common Mistakes

One of the most common mistakes people make when performing ab rollouts is not using their abs to control the movement. Remember to engage your abs throughout the entire exercise. Another common mistake is rolling too far out. Only roll out as far as you can while still maintaining control of the ab wheel or barbell. Finally, people often let their hips sag during ab rollouts. Keep your hips level with your shoulders throughout the entire exercise.

Exercise Variations

There are many different ways to vary this exercise. You can use a barbell, ab wheel, TRX straps, or even just a towel on a hardwood floor. To make the exercise more challenging, you can roll out further or hold for longer periods of time. You can also make the exercise easier by rolling out less far or using a lighter weight.

Ab Rollout Alternative Exercises

Now that we’ve gone over how to perform an ab rollout and common mistakes people make, let’s look at some ab rollout alternative exercises.

Alternative #1: Seated Russian Twist

The seated Russian twist is an effective exercise for targeting the obliques.

To perform this exercise:

• Start in a seated position with your knees bent and feet flat on the floor.

• Lean back slightly and place your hands on the floor behind you for support.

• Twist your torso to the right, then to the left to complete one rep.

Alternative #2: Pilates Scissor

The Pilates scissor is able to work the rectus femoris, obliques, and hip flexors.

To perform this exercise:

• Start lying on your back with both legs in the air and your head and shoulders off the ground.

• Lower your right leg toward the floor while keeping your left leg in the air.

• Switch legs and repeat.

Alternative #3: Reverse Crunch

The reverse crunch is one of our favorite movements to work out the rectus femoris because it isolates the abs and takes out a lot of the hip flexor activation.

To perform this exercise:

• Start lying on your back on the floor with your knees bent and feet flat on the floor.

• Place your hands on the floor beside you.

• Lift your hips off the floor and towards your chest, then lower them back to the starting position.

• Remember to keep your abs engaged throughout the entire exercise.

Alternative #4: Swiss Ball Jackknife

The Swiss ball jackknife is an effective stability exercise that also strengthens multiple muscles of the core region.

To perform this exercise:

• Start in a push-up position with your feet on a Swiss ball.

• Roll the Swiss ball toward your chest, then back to the starting position.

Alternative #5: Captain’s Chair Leg Raise

The captain’s chair leg raise is great for individuals who want their abs to be the primary focus of an exercise. This movement takes out upper body influence form the exercise. Be sure to not swing or use momentum

To perform this exercise:

• Start by sitting in a captain’s chair with your back against the pad and your knees bent at 90 degrees.

• Lift your legs up until they are parallel to the floor, then lower them back to the starting position.

Alternative #6: Dragon Flag

The dragon flag is an advanced ab movement and is used to strengthen the rectus abdominis and TrA (transverse abdominis).

To perform this exercise:

• Start lying on your back on a bench with your feet hanging off the edge.

• Grasp the edges of the bench with your hands and lift your hips off the bench.

• Slowly lower your hips back to the starting position.

Alternative #7: Hanging Knee Raise

The hanging knee raise is easier to perform then the hanging leg raise. Raising the legs at the knee takes less load off of the abdominal muscles while still offering adequate activation.

To perform this exercise:

• Start by hanging from a bar with your knees bent and feet off the ground.

• Lift your knees up to your chest, then lower them back to the starting position.

Ab Rollout Alternatives Common Mistakes

One common mistake is not keeping the core neutral throughout the entire exercise. Remember to keep your abs engaged and your hips level with your shoulders throughout the ab rollout and all ab rollout alternative exercises.

Another mistake is using the hip flexors to initiate the ab rollout alternatives instead of the abs. Be sure to focus on using the abs to perform the ab rollout alternatives.

Finally, people often use too much momentum and swing their hips back and forth. This can lead to lower back pain and injuries. Remember to keep your movements controlled and deliberate throughout the ab rollout alternative exercises.

Summary

In conclusion, the ab rollout is a great exercise for strengthening the rectus abdominis and obliques. However, there are many different ways to vary this exercise. You can use a barbell, ab wheel, TRX straps, or even just a towel on a hardwood floor. To make the exercise more challenging, you can roll out further or hold for longer periods of time. You can also make the exercise easier by rolling out less far or using a lighter weight. There are many ab rollout alternative exercises that target the same muscles. Some of these exercises include the seated Russian twist, Pilates scissor, reverse crunch, Swiss ball jackknife, captain’s chair leg raise, dragon flag, and hanging knee raise. All of these exercises are great alternatives to the ab rollout.