When performed correctly, Ab-rollouts are one of the best exercises for building core stability.
Unfortunately, the movement is often performed incorrectly with people setting up in a box position with hips directly above the knees, rolling out and then pulling back into the box shape. If you’re doing it like this then essentially you’re transferring the load into the legs meaning you’re getting minimal core activation.
Instead, you want to make sure you set your body up in a triangle shape, so hips forward and wrists below shoulders, as you can see in the video. Roll-out from here, keeping the core tight and the back completely straight. Your lower back should never collapse in. If you start to feel a pinching in your lower back then you’ve gone further than your current core strength can support.
If you’re new to the rollout exercise then start with a Swiss ball and progress to a wheel when you’ve built some more strength.
Thank you to Iron Gym for their awesome SPEED ABS training wheel!