Ab Roller Crunch

A core stabilization exercise using an ab roller. It challenges the entire abdominal wall by requiring resistance against spinal extension.

Exercise Details

Level
Advanced
Body Area
core
Type
core
Required Equipment
Bodyweight
Bodyweight-only
Target Muscle Groups
Primary
Abs
Secondary
Back

Setup

Kneel on a soft pad. Grip the ab roller handles and position it directly under your shoulders. Maintain a neutral spine and braced core.

Instructions

1. Roll the wheel forward while keeping your core tight.
2. Extend as far as possible without arching your back.
3. Use your abs to pull the wheel back to the start.
4. Maintain a slight hollow body position.
5. Control the movement.

Common Mistakes

1. Arching the lumbar spine.
2. Pulling back with the arms instead of abs.
3. Sagging the hips.

Alternative Exercises

Wipers
Intermediate / Bodyweight-only / Abs / isolation
An advanced rotational core exercise targeting the obliques and transverse abdominis. It builds extreme rotational control and stability.
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Weighted Crunch
Intermediate / Dumbbells / Abs / core
A resistance-based abdominal exercise designed to build muscle thickness. Adding weight forces the rectus abdominis to work harder against gravity for maximum hypertrophy.
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