I love ab rolls! They are probably my favorite ab exercise! I bought my husband an ab roller for christmas last year and since then its my to go exercise, whenever we don’t go to the gym. With an ab roller I can get a quick ab workout in in the mornings or in the evenings. It doesn’t take long but it is super powerful and you definitly feel your abs after just a couple reps.
I normally do about 4-5 sets of 10 reps. Sometimes, when I feel extra motivated, one rep contains one ab roll straight forward, one to the left and one to the right. So its kinda 3 rolls per rep! Ab rolls are hitting not just one muscle part. If you do sit ups you will mosly use the upper abs. When you do leg raises you will mostly use the lower abs. But with ab rolls you will have to hold your whole body and engage every single muscle group in your abs and also your back and arms. If you have an ab roller I totally recommend you doing a couple sets when you wake up. It will give you that nice sixpack you dreamed about.
I use a ab wheel that I bought at Dick’s Sporting Goods, but there are plenty of others as well. I like mine, which has a double wheel (if I want I can take one wheel out to make it harder, but I am not that far yet). This one is similiar to the one I use, which I found on Amazon . Other versions might be even thicker for more stability, that make it easier on your abs or even thinner, were you really work your core with every single movement. I would recommend to start with a double wheel and maybe step up to a single wheel, when you have more practice.
How to do ab rolls:
Kneel on the floor. Grab the handles of the ab roller and put it infront of you, so you have your hand underneat your shoulders. Now slowly roll down and strech your body in a straight position. Keep your back straight during this movement and breath during going down. Pause at the bottom and slowly move back up, keeping your abs tight during the entire movement.