The Only Ab Exercise You Really Need Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training The Only Ab Exercise You Really Need 5 Steps to the Ultimate Variation by Tanner Shuck August 21, 2021March 11, 2022 I've done nearly every exercise known to man. And I've come to a realization: the best way to train is to keep it as simple as possible. While there are endless ways to train the abdominals directly, no direct ab exercise offers you more "value for time" than the classic ab wheel rollout. Here's the proper progression so even a total beginner can work their way up to the standing rollout: Sometimes, people will ignore the ab wheel altogether because it's simply too difficult. Instead, they'll choose easier (inferior) exercises. You're never going to get strong taking the easy road. For some new lifters, even the kneeling rollout can be too difficult or place unnecessary stress on the low back. But you can eliminate that risk simply by performing the ab wheel at an angle (up a ramp), making the movement both easier and safer. This is the most appropriate starting point for most people. Make sure to fully extend out each rep, maintaining posterior pelvic tilt (squeeze your glutes) throughout the entire rep. Posterior pelvic tilt allows you to keep all the tension on the abs and avoid placing any unneeded stress on the low back. Once you can competently perform 3 sets of 10 perfect kneeling rollouts, you're ready to move onto the next progression. This progression is the missing link for most people. There's a HUGE strength gap between the kneeling rollout and the standing rollout. The best part about the standing rollout using the ramp method? It allows you to bridge that strength gap both safely and effectively. Start with the ramp high. As you get stronger, lower the angle of the ramp to increase the difficulty. I know, I know, the ramp method may be impractical for many. So try the band-assisted rollout. It offers a more practical alternative. Loop one end of the band around an anchor point and the other end around the ab wheel. Use the band's assistance to allow you to train the full range of motion of the movement. Undoubtedly, this is the king of direct abdominal exercises. I've yet to find another movement that places as much tension and stress on the abs. The contraction you feel when doing these is insane, and it makes every other abdominal exercise feel easy. If you can competently perform multiple reps of a standing rollout, you possess elite-level abdominal strength. Mastering any other ab exercise will not be an issue. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Thibaudeau Talks Training Christian Thibaudeau, perhaps inadvertently, starts to reveal some of the secrets behind the upcoming "I, Bodybuilder" plan. Bodybuilding, Training Nate Green September 21 Training Tip Correct Way to Stretch Hip Flexors Lifters often suffer from tight hip flexors. And most of them are stretching them wrong. Here’s the right way. Exercise Coaching, Tips Tony Gentilcore January 10 Training Genetics Limitation or Copout We live in a world of excuses. Most people don't want to accept that when something goes wrong in their lives, they're at least partly to blame. Bodybuilding, Powerlifting & Strength, Training Christian Thibaudeau October 19 Training The Best Exercises for Size and Strength Squats or leg presses? Barbell or Hammer machine? The right answer depends on what you want to get out of your workouts. Bodybuilding, Training Tim Henriques February 18