Core and Abs Feature: Ab-rollouts

When thinking about my ab routine or what I may give to my clients, I usually break it down by dynamic vs. isometric. What's the difference? Dynamic represents any ab exercises that you physically move through a full range of motion to execute the activity. Isometric exercises typically represent any position that held without changing the muscles or joints' length while contracted.


The one in the video above is a variation of an oldie, Ab Roll Outs. About the category of core exercises that it falls into, this is a dynamic one. Most of you might have seen this demonstration on my social media feed. This movement is fantastic and had me sore for two days. Believe it, when done correctly, it will rip up your midsection in minutes!


Here's how to do the Ab Rollouts.
Note that you can complete this version of the exercise with an ab-dolly, Val slides, suspension trainer, or a stability ball.

1. Place forearms on the platform of choice. (ab-dolly, Val slides, suspension trainer, or a stability ball)
2. While still in a quadruped position, engage glutes, draw in the midsection, and brace your abdominals as hard as possible.
3. While maintaining proper engagement from step '2', slowly get into a prone plank position.
4.  Keep stiff and extend both arms away from the body then back towards your body's proximity.

Depending on how strong your core is will determine how far away you will extend your arms. Keep working, and in a couple of weeks, you will be able to do a ton of reps and extend your arms straight, but most of all, you will be able to wash your workout gear on your washboard abs.