Are Ab Rollers Effective?

Ab rollers have become a popular exercise tool for fitness enthusiasts across the world. It may look like a simple wheel held together with a rod at the center; however, using it requires lots of effort. Yet, many people still question ask themselves: are ab rollers effective? It’s time to answer that question.

Are Ab Rollers Effective?

Yes, ab rollers are effective because of the number of muscles they work. According to a research study conducted by the American Council of exercise, the effectiveness of the ab rollers depends on the group of muscles you target when using it.

Ready to start your fitness journey? Ditch the dadbod in just 30 days with this challenge!

Ab roller placed on the floor

However, for it to be really effective, you need the proper technique when using these rollers. Also, make sure you couple it with other workouts that work on your abdominal muscles, along with a balanced diet.

Does Ab Rollers Reduce Belly Fat?

Not even the best ab roller will reduce belly fat by itself. The primary purpose of an ab roller is to help you strengthen your core muscles underneath the fat. Though it can be difficult, you can combine several fat-burning exercises with making some changes in your diet to reduce excess abdominal fat.

Remember, you really make your abs in the kitchen. Eating a reasonable and nutritious diet will, over time, help you reduce body fat and allow your abs to show through. Once you control your food, you’ll also control the belly fat.

Can an Ab Roller Give You a Six Pack?

An ab roller is not going to give you a six-pack. What it can do for you is to help you develop and strengthen your ab muscles. As we’ve said, the best way to create a six-pack is in the kitchen. A nutritious and calorie deficit diet will make it possible to develop a six-pack as you workout with the ab roller.

What Muscles Does Ab Rollers Work?

The primary group of muscles the ab rollers work is your central abdominal muscles known as the rectus abdominis. These are the group of muscles your body uses to ensure that your back is straight while you roll back and forth with the ab roller.

Person using an ab roller with a blue yoga mat in their lawn

An ab roller also engages your arm muscles, shoulders/deltoids, upper and lower back muscles, as well as the transverse abdominis.

Can I Use the Ab Roller Every Day?

You certainly can use an ab roller every day, but we wouldn’t recommend it. In fact, the less you exercise, the better the results. Remember your muscles require time to recover between every workout. This allows them to get stronger and grow.

According to a study published by the Journal of Sports Medicine and Fitness, participants who trained once a week had almost the same results as participants who trained thrice a week. Therefore, make sure you don’t overtrain to attain the most results.

How Many Reps Should I Do With an Ab Roller?

The number of reps you should do with an ab roller depends on the intensity of the workout and your fitness level. If you are a beginner, you can start with at least ten reps of sets of two. Once you learn proper technique and form, you can gradually increase the number of reps and sets as well.

Make sure you include workout breaks in your routine to allow your muscles to recuperate after the intense workout.

How Long Should You Use an Ab Roller?

A close up image of an ab roller placed on a blue yoga mat

According to the advice the American Council of Exercise gives, you shouldn’t work on your abs every day. You need to have at least one rest day between each workout. Also, make sure you leave enough time for your arms to recover if they are still sore after using the ab roller.

How Do Ab Wheels Work for Beginners?

The most important thing for every beginner to remember when using an ab wheel is proper technique and form. While using your ab roller, make sure you start while kneeling. Next, place the ab roller in front of you. Make sure it is well balanced, as this will help your arms pull your body up.

Also, ensure that your arms are straight at all times. Before going for the full roll, make sure you experiment with various roll lengths. This will help you know which distance is comfortable for you. Once your body is used to that distance, explore a wider roll length.


Ab rollers may look like simple exercise gadgets, but they are incredibly effective. If you are looking for an ab workout equipment that gives you better results than traditional ab workouts, try using the ab rollers.

Robert Lemus has been a natural competitor for 6 years, starting in Men’s Physique, then Bodybuilding, and then into Classic Physique. He is the Orange County Bodybuilding champion in 2016 for the Musclemania Organization. In 2018, he received his Pro Card with the Amateur Athletic Union (AAU) in Classic Physique.