Gone are the days when it was thought that pumping out a few hundred crunches every day was all that was needed for a strong core.
In fact the latest exercise science is showing quite the opposite. Today core training is more about core stability first, then progressing to dynamic core strength exercises for men.
And one of the best core exercises for men to achieve a strong stable core is by doing rollouts.
Below are 3 different variations of rollouts that you can include in your workouts for men.
1. Swiss Ball Rollouts
Swiss ball rollouts are the most basic of the core rollout exercises for men. When done you should not feel like you are predominately using your lower back (often men will feel this when they first try it). If you feel like you are using your lower back you need to brace your core harder, so you lower back won’t collapse. Try 2-3 sets of 8-15 repetitions in your workouts for men.
2. Swiss Ball Plank Rollouts
This is a more advanced version of the swiss ball rollout exercise for men. It will require greater core stability and strength to perform this movement. Make sure you can do a basic swiss ball plank before attempting this exercise. Do 2-3 sets of 8-15 reps.
3. Ab Wheel Rollouts
Ab wheel rollouts are a killer core exercise for men to help develop functional core strength and stability. For this you will need an ab wheel or you can use a barbell instead (with loose weight plates on each end so they can roll on the floor). Focus on bracing your core and keeping a neutral spine throughout the movement. As you get stronger you will be able to roll the wheel further from your body. Include this in your workouts for men by doing 2-3 sets of 8-15 reps.
So now you have 3 different rollout exercises for men to try during your next workout.
Start with the swiss ball rollouts and progress to the more advanced variations.