Success from using an ab roller depends on the current body fat you’re starting from – but typically it takes at least four months of committed exercise with an ab roller for your abs to show.
With a proper diet, the right attitude, and the right technique – you should be able to reach your goal of getting a six-pack. Ab roller was invented to be able to achieve this goal. How long does it take to get a six-pack after using an ab roller? And how long will it take with your personal goals/expectations?
Before I get started answering the first two questions – let me remind you about abs. Ab muscles are the muscles of the abdomen, and they’re responsible for holding everything in – right from organs to tendons to muscle tissue. They are interesting in that they can contract and relax on command (for example they contract when you laugh), and they can help keep your core stable during exercise and play, even when doing more demanding exercises. When you get a six-pack, your ab muscles are no longer hiding more than they should be. They are now visible and you can see the definition of your abs. It is the peak of a marathon that continues on for years and years to come – so it’s important not to do any exercise routine that will make you lose your definition faster than the one you have already built up through consistent exercise and healthy eating.
What Does It Take To Attain Six-Pack Abs With An Ab Roller?
It takes an equal measure of persistence and patience – an ab roller won’t magically give you results in just a couple of weeks, it’s a difficult exercise that requires the proper technique. If you don’t do it properly, you won’t get anywhere and if you don’t commit to exercising regularly, you’ll never be able to see results.
That’s why the first thing you will need before you do ab rollout exercises is to have the right attitude. A lot of people start out with the ab wheel, do the proper technique for about 3 to 4 weeks, and then quit when they look at the mirror and they only see their bulging stomach.
How much do you want to have abs? That’s a question you have to ask yourself. If you’re not willing to put in grueling months of working out into it – then you don’t deserve to have abs and you won’t have it. No shortcuts here – as the saying goes, no pain no gain.
Another thing you’ll need is discipline – in doing the exercises regularly, sticking to a routine and schedule, and also doing the exercise with the right technique. A lot of people use the ab wheel and have no idea what they’re doing. Before we even get started on the proper technique, let me tell you at the get-go – you have to use your abs to lift yourself and not your back.
Anyway, you have to constantly exercise, have a disciplined diet, and live right in order to maximize your results, and build up the definition of your abs – which, chances are, is probably already there, you are just not seeing it yet because of all the body fat.
How To Use An Ab Wheel To Get Six-Pack Abs?
An ab roller is an effective tool for achieving six-pack abs, or for maintaining current six-pack abs after years of sustained exercise. They help to tone up muscles in different ways, which helps achieve current goals in movements such as squats, deadlifts, and also they can really work out your lat muscles.
The proper technique is to keep your back straight at all times. You’ll also want to make sure that the wheel is close enough to the ground so that you can just lightly touch the floor with your fingers and not have it roll away from you.
Here’s a step by step guide on how to properly do Ab Rollouts:
- First, assume the proper position with your back straight, your toes pointed to the floor, and your arms gripping tightly on the handles of the ab roller, placed directly below your chest.
- Roll the wheel forward, supporting your arm’s movements with your core engaged. It is very important not to allow your shoulders and arms to roll as well. Roll the wheel forward to your limit.
- Slowly roll the wheel back, maintaining a straight back, with no bend at the knees, and keeping your hips low and chest lifted at the end of each repetition and your core engaged at all times.
- When you have rolled all the way to the start, you may begin another rep.
You may do 3 sets of 5-8 reps each, depending on your current ability. It’s okay to start small in the beginning – as long as it’s a step forward to your goal.
Additional Tips for Getting Six Pack Abs
Another thing you need to know and do is that as you do ab rollouts, for the best results, you should also couple in a few other ab exercises when doing ab rollouts for more efficiency in your workout routine.
Also, you have to keep your body in a good shape. What do I mean by this? It means doing other exercises for other parts of your body besides your abs, which will help tone up your abs once they are visible. When I was first using an ab roller, I did everything – push-ups, pull-ups, sit-ups, and even squats (although squats aren’t exactly something a beginner should be doing).
Finally, you must also modify your current diet. You have to start eating more of these foods, according to Healthline, in order to get the best results when doing ab exercises:
- Fruits and Veggies
- Whole Grains (Oats, Barley, Buckwheat and Quinoa)
- Nuts and Seeds (Pistachios, Walnuts, Almonds for Nuts; and Pumpkin, Chia, Flax, and Hemp for Seeds)
- Fatty Fish
How Long Does It Take To Get A Six-Pack When Using An Ab Roller?
As with many other exercises, it depends on your current body fat percentage. If you’re already lean, you should have no problem achieving the goal of a six-pack in about four months. If your body fat percentage is higher than what you want to be – then it will likely take more time – and so will build up your lean muscle mass as well.
The biggest mistake that most people who start working out make is thinking that they will start exercising so much by going on a 30-day challenge, and they will wake up one morning to find out that they now have a six-pack (and it will last forever). This is just not how it works.
It takes a long time and it takes a lot of persistence (and if you don’t have the persistence then you definitely won’t get to where you want to be).
The first four weeks of working out on an ab roller will yield little results. You will feel like it isn’t worth it, your muscles will hurt and your endurance will fade. But once this initial stage is over – things start getting interesting.
However – by weeks 4-5 and beyond, you should start seeing some good results by using an ab wheel regularly. Another important thing to remember is that if you stick to the routine and do see your abs showing after a while, then it’s important that you continue working out in order not to lose it. As I said, persistence and patience – it’s the two P’s that you’ll need for getting six-pack abs.