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Does an Ab Roller Help You Lose Weight?

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Maybe you’ve seen a person, who has the figure and weight you’re aiming for, use an ab roller. This may entice you to try the equipment as well, and think it’s the key to your weight loss dreams. Before you change your workout routine, you must ask yourself: does an ab roller help you lose weight? 

Does an Ab Roller Help You Lose Weight?

While an ab roller can provide consistent abdominal training, it’s not the best equipment for losing weight. However, adding it in a holistic workout routine with a well-planned diet can aid you to burn fats, lose weight, and stay fit. 

Woman wearing a ring and watch while using an ab roller

How Can You Burn Calories Using an Ab Roller? 

A pound of fat approximately equates to 3,500 calories. Hence, you must develop a workout routine and dietary plan that will help you lose one pound of fat. Using an ab roller alone won’t suffice. 

It’s advisable to try to shred 500 calories per day, seven days a week, to lose a pound of fat. The American Council on Exercise states that using an ab wheel engages the rectus abdominis almost the same amount as traditional crunches, which burn calories at a much slower rate than aerobic exercise.

For instance, if you weigh 160 pounds and perform crunches for at least 10 minutes, you’ll burn around 55 calories. In the same way, using an ab roller for 10 minutes will burn roughly a similar number of calories.

How Many Minutes Should I Use an Ab Roller to Lose Weight? 

Remember that you can’t use an ab wheel alone for a day’s worth of exercise. When it comes to working out, it’s important that you follow reps or sets instead of minutes. 

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

Additionally, make sure to take one or two days off between workouts to give muscles time to heal. If your body becomes too sore from exercising, you won’t perform your ab roller routines safely and comfortably. 

An ab roller placed on the floor

What Are Some Ab Roller Exercises to Lose Weight?

With proper form, sets, and reps, an ab roller can train your abs, glutes, lower back muscles, and obliques. Even if an ab wheel is a small exercise machine, there are several ways this versatile tool can help you lose weight. 

Ab Wheel Pike Roll

This is a beginner-friendly ab wheel exercise that should help you get familiar with using an ab roller. 

  1. Start in a plank position with feet shoulder-width apart. With the ab roller in front of you and hands extended, lift the body on your toes. 
  2. Slowly roll toward your toes to make an inverted ‘V’. Utilize the abs to keep the movement fluid and in control. 
  3. Try to reach the ground using your nose or stop the ab wheel once your body fully extends. 
  4. Hold the position for at least two seconds, and then roll back toward the feet and until you’re in the starting position. 

Ab Roller Plank

An ab wheel plank is one of the best ab roller exercises for beginners because it strengthens stability muscles that improve balance.  

  1. Position yourself on all fours in front of an ab wheel. 
  2. Grasp the handles of the ab roller using both hands, with the palms facing down. 
  3. Push the torso up into a plank position with your body forming a straight line from head to heels. 
  4. Engage your core, keep your back flat, and hold for at least 30 seconds. 
  5. Rollback to the starting position.
Person trying to lose weight by using an ab roller

Ab Wheel Knee Roll-Out

Once you get the hang of doing pike rolls and planks, challenge yourself by progressing to an ab wheel knee roll-out. 

  1. Start by kneeling on the floor. 
  2. Grasp the handles of the ab roller with your arms extended. 
  3. Engage your abs and slowly roll forward. 
  4. Try to roll out as far as possible without arching the back. Lower the torso to just above the ground. If you feel some strain, try lowering halfway. 
  5. Return to the starting position by rolling back into your knees. 

Ab Roller Wide-Stance Front Roll-Out

If you’re having a hard time doing a roll-out with your feet together, you can start with a wide stance instead. With practice, you can eventually narrow your stance to complete a front roll-out. 

  1. Start by standing with your feet wider than hip-width apart. 
  2. Bend at the waist and grasp the ab wheel’s handles. 
  3. Keep your arms extended and back straight.
  4. Roll forward until your arms are over your head, with the body just above the ground in a straight line.
  5. Bend at the waist as you roll back toward your feet, and return to the starting position.  

Stay Committed 

As you can see, an ab roller doesn’t target every part of the body. However, it can still be an essential contributor to a weight loss plan along with a healthy diet regimen. Ensure consistency, and you’ll eventually achieve your weight goal.  

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