Dumbbell Abdominal Rollouts For
Strengthening Your Abs Fast! By Nick Nilsson www.FitStep.com
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 further...you'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.
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.
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.
Nick 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: