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Abdominal Exercises
Double Cable Rotations For Superior Abs
Prone Swiss Ball Rolls For Developing Strong Core Muscles
5 Sandbag Exercises For Rock Hard Abs
Trunk Twists With A Twist - Tighten Your Love Handles Now!
Bench Press Leg Raise Crunches For Lower Abs
Crunch Pulldowns For a Great Six-Pack
Two Exercises With a Twist For Rock-Hard Obliques and Explosive Core Power
Seated Les Raises - A New Approach To An Old Favorite
2 Dumbbell Swings For a "Steel Corset" Core
The Best Ab Exercise You Never Heard Of

Ab & Core Workouts
The New Method For Six Pack Abs
Build 3-Dimensional Abs In 2010
The Effectiveness Of Sand Bag Training For Abdominals
How To Get 6 Pack Abs & Lose Stomach Fat
Workout Complexes For Hardness & Conditioning
Old School Workouts To Develop Granite Hard Abdominals
The 3 Best Abdominal Exercises that Are Not Abdominal Exercises!
2 Challenging Exercises For Powerful Rock Hard Abs
How To Get Six Pack Abs Using Neglected Cable Exercises
Attack Your Abs With These Underground Power Moves
Killer Abs At Home In 12 Minutes

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Punch Proof Abdominals: How To Get Abs Like A Pro Boxer
The 7 Sins Of Baseball Specific Core Training
The 2 Major Keys To Golf Conditioning Success
Core Training For Martial Arts: Abs Like Bruce Lee!

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Ask the Ab Guru
Prone Swiss Ball Rolls For Developing Strong Core Muscles
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Dumbbell Abdominal Rollouts For Strengthening Your Abs Fast!
By Nick Nilsson

If you're familiar with the ab wheel and the roll-out exercise, you'll know exactly what this exercise is all about.

This version of it takes the roll-out concept one step're not going to rolling forward on a wheel, you're going to be "walking" forward on a rolling dumbbell into that fully stretched-out position.

The semantics may sound academic but if you've done the ab wheel exercise, you'll have a good basis for comparison. I'll give you more details about that as I explain the exercise.

For this one, you'll need a moderate sized dumbbell (I'm using an 75 lb dumbbell in the pics) with ROUND plates. That part is critical as, generally speaking, round dumbbells roll better than hex-head dumbbells. Duh.

1) Set the dumbbell on the ground then kneel down with the dumbbell in front of you.

2) Set your hands on top of the dumbbell plates.

3) Now start rolling the dumbbell forwards by walking your hands forward (alternating left/right with short movements). This shows up better in the video, naturally.

Ab Exercise Video Demonstration
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Depending on how strong your abs are, go forward only as far as you feel can and still come back up.

You can go all the way down until you're fully laid out, arms stretched straight in front of you. This puts a HUGE stretch on the abs and the lats at the bottom.

Once you're in that bottom position, turn around and start rolling the dumbbell back towards you, in that same alternating movement. Keep going until you're all the way back up at the start.

Now do it again!

The difference between this exercise and the normal abdominal wheel movement is in that choppy "walking" movement with your hands. Every time you walk forward, you momentarily lift one hand off the dumbbell, putting most of the tension down one side of your core.

This gives you great work on the deeper, rotationally-oriented core muscles. It's something you can really duplicate with the ab wheel.

Also, the weight of the dumbbell gives you a bit of resistance as you're rolling it around - not so bad when you're around 50 to 60 pounds but when you start rolling on 100+ lb dumbbells, it gets to be significant.

This is also a great exercise for those who don't actually HAVE ab wheels but do have access to dumbbells.

If you think this exercise was good... and if you are tired of crunches, sit ups and leg raises, then wait until you see The Best Abdominal Exercises You've Never Heard Of!

Learn the secret to not only getting a flatter stomach, but also achieving mind-blowing, steel-girder core strength, while NEVER getting bored with your workouts again! Click the link below to get all the details

About Nick Nilsson

2 Dumbbell Swiss ball TwistsNick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including “Metabolic Surge – Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus - Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of” all available at:

Check Out Nick's E-Book "The Best Abdominal Exercises You've Never Heard Of"

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