Which Exercises is Best Alternative to Barbell Rollout? Here IsThe Answer

Alternative to Barbell Rollout

One of the great things about fitness is that there are endless ways when it comes to exercise. If you get bored with one move or find that it isn’t quite working for you, there’s always something else to try.

This fact is also true when it comes to ab exercises. There are so many different ways to work your core, and the barbell rollout is just one option. However, if you don’t have access to a barbell, plenty of alternative exercises can help you achieve similar results.

Here are a few ideas if you’re looking for some alternative exercises to the barbell rollout.

So, what exercise can you do instead of Barbell Rollout? Well, there are many options. Some commons are – Ab Wheel Rollout, Dumbbell Rollout, Medicine ball Russian twists, Pilates reformer criss-cross, Swiss ball pike, dumbbell floor press, etc.

Let’s read in detail.

What are Some Good Alternative Exercises to the Barbell Rollout?

Check these exercises that can be easily done instead of Barbell Rollout.

Medicine Ball Russian Twists

This exercise benefited for your obliques (side waist muscles) and your abs.

How to Do Medicine ball Russian twists?

1. bent your knees, sit on the ground and feet flat on the floor.

2. Hold a medicine ball in both hands and lean back a little, so your torso is at a 45-degree angle to the ground.

3. Twist your torso from side to side, letting the ball swing across your body.

4. Do 15-20 reps on each side.

Pilates Reformer Criss-cross

This move is great for toning your entire core, including your deep abdominal muscles (which can be hard to target with other exercises).

How to Do Pilates Reformer Criss-cross?

1. Start in a seated position on a Pilates reformer machine

2. Cross over your chest with straps and extended legs straight out in front of you.

3. Use your abs to curl up. Then bring your right knee towards your left elbow.

4. Then extend both legs back out straight again.

5. Repeat on the other side (left knee toward the right elbow).

6. Do 10-15 reps per side.

Swiss Ball Pike

This exercise targets both the rectus abdominis (the six-pack muscle) and the transverse abdominis (a deep abdominal muscle that helps stabilize and protect the spine).

How to Do Swiss Ball Pike?

1. Position yourself in a push-up position atop a Swiss ball, with feet hip-width apart and toes resting lightly on the floor for balance if needed.

2. Keeping hips level, use abs only to roll the Swiss ball forward until the body forms an upside-down V shape with head and heels stacked vertically above hips

3. hold this pike position for two counts without letting hips sag below shoulders or the Swiss ball touch floor between repetitions.

4. Return slowly to the starting push-up position by reversing the motion.

5. Repeat without pausing at the top of the movement.

6. Do 12 – 15 reps total.

Dumbbell Floor Press

As an alternative to the barbell rollout, you can try the dumbbell floor press. This exercise works your chest, shoulders, and triceps muscles while also engaging your core.

How to Do Dumbbell Floor Press?

1. To perform the dumbbell floor press, start lying on your back with a weight in each hand.

2. Press the weights up so that your arms are straight, then lower them back to the starting position.

3. For an added challenge, try holding one weight in each hand while performing the exercise.

4. Try repeating the process 8-10 times in 3 steps.

Stability Ball Rollout

One another great alternative to barbell rollout is the stability ball rollout.

How to Do Stability Ball Rollout?

  • To do this exercise, place your hands on a stability ball.
  • Then roll it out in front of you.
  • As you rollout, be sure to keep your body in a straight line
  • And resist the urge to arch your back. Simple!

Ab Wheel Rollout

Another excellent alternative is the ab wheel rollout instead of the barbell rollout. This exercise works essentially the same muscles as the barbell rollout but can be done with just an ab wheel (which is much cheaper than a barbell). BTW, also this exercise has alternatives. Check them out here.

How to Do Ab Wheel Rollout?

  • To perform an ab rollout properly, start kneeling on the ground with an Ab wheel in front.
  • Place your hands on the wheel and slowly roll it forward
  • Keeping your back straight and avoiding any arching or rounding.
  • Once the wheel is fully extended, pause for a moment before rolling it back to the starting position.
  • Try repeating the process 8-10 times in 3 steps.

Push-up Rollout

Finally, if you really want to challenge yourself, try doing push-up rollouts instead of the barbell rollout.

How to Do Push-up Rollout?

  • Start in a push-up position with one hand and place your other hand on a rubber or football.
  • From here, slowly roll yourself forward, pushing up and rolling out simultaneously with two hands until your chest is close to the ground.
  • Then reverse the motion and return to the starting position.
  • Try to repeat 8-10 times in 3 steps.

Note: This Exercise is extraordinarily challenging and should only be attempted by advanced exercisers.

Final Words for You

I hope you already determine which exercise is good for you instead of the barbell rollout. Try any one above and make your workout day more effective.

Don’t hesitate to leave comments in the comment box if you have any queries.

And if you are interested to know about renegade row alternatives, this post is for you. And for plyo box alternatives, check this post.

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