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Dumbell Ab Roll-Outs For Abdominal Stability and Six-Pack Training

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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 dumbell 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 dumbell (I'm using an 75 lb dumbell in the pics) with ROUND plates. That part is critical as, generally speaking, round dumbells roll better than hex-head dumbells. Duh.

So set the dumbell on the ground then kneel down with the dumebll in front of you.

Dumbell Ab Roll-Outs For Abdominal Stability and Six-Pack Training

Set your hands on top of the dumbell plates.

Dumbell Ab Roll-Outs For Abdominal Stability and Six-Pack Training

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

Dumbell Ab Roll-Outs For Abdominal Stability and Six-Pack Training

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

Dumbell Ab Roll-Outs For Abdominal Stability and Six-Pack Training

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.

Dumbell Ab Roll-Outs For Abdominal Stability and Six-Pack Training

Once you're in that bottom position, turn around and start rolling the dumbell 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 ab wheel movement is in that choppy "walking" movement with your hands. Every time you walk forward, you momentarily lift one hand off the dumbell, 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 dumbell 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 dumbells, 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 dumbells.

Give it a try at the end of your next training session and post your comments below!

 


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