To build six pack abs using an Ab roller...

DO NOT do this exercise on your knees - Do this exercise standing up as shown in the video above for better ab results and...
Stand about 3 feet or closer from any wall and then take your ab wheel and roll forward slowly until you "touch" and not slam into the wall (see video above again on how to do this) and...
If standing 3 feet away from a wall is too easy... Keep backing up to get a better six pack ab workout and if 3 feet is too hard - stand closer and...
You can also do negative ab wheel rollouts where you start off by standing a little farther out of your range and then you roll into the wall very slow.

To get a good workout using the ab roller...

You only need to do 4 sets of only 8 reps about 1-to-2 times a week and You don't even have to use the ab roller...

You can do Ab bridges or Abdominal Crawls which both works your ab muscles the same way the ab roller does and...

What if I don't have an Ab Roller?

You can buy an inexpensive Ab Roller or...
You can go here to see how you can use a barbell as your Ab Roller or...
As I showed you in the end of the video above... Use a slick floor and a couple of towels for your Ab Roller.

More tips to lose belly fat & get sexy abs...

Look at the FAQ before you ask me to help you look better naked or leave any other comments you have in the box below &... I'm Adrian Bryant & I will make you Look Good Naked - See the success stories if you don't believe me!

BeEazy,

YES but the ab-wheel is more convient

Adrian Bryant | 03.30.09 - 4:45 pm

Do you get the same result if you use towels instead of Abs-Roller?

BeEazy | 03.30.09 - 1:58 pm

#10

Adoo,

Go here to gain weight

Adrian Bryant | 02.04.09 - 4:22 pm

Im work and i run im 19 years old and im what you call a hard weight gainer im 6'3 and i weigh 156 pounds idk if its generics because I can eat pretty well but i was wondering will this work out help me even if i dont get enough nutrietns?

Adoo | 02.04.09 - 11:03 am

jake nickless,

At 11.4% bodyfat you'll be lucky to lose 2 pounds of fat a week so you should shoot for 1/2-to-1 pound a week but like I said...

since you're already lean & young - the best thing you can do to lose man boobs is to just to wait it out and they'll go away

Adrian Bryant | 12.11.08 - 5:44 pm

thanks for the update
but how much in my case will my fat go?
i think the vids say lose 5 lbs of fat a week. could you make my a schedule coz i find it hard to stick to them.

jake nickless | 12.10.08 - 3:55 pm

jake nickless,

In your case - you're still young and your man boobs will go away with time and At your low body fat %...

it's going take you longer to see a decrease in weight or fat because you have so little fat to lose to begin with so my best advice is...

JUST WAIT and you man boobs will go away with time

Adrian Bryant | 12.09.08 - 7:16 pm

cheers but how long and how much time will it take to lower body fat %? if u need my info:
height 4'11
weight 114 lbs.
bodyfat % 12.3
willpower lots lol

cheers andrew

jake nickless | 12.09.08 - 11:01 am

jake nickless,

YES - both of those workouts will help lower body fat percentage

Adrian Bryant | 12.08.08 - 3:42 pm

hi its me again andrew,
you know workouts number 1 and 2(no.1: http://www.nowloss.com/fast-weig...6-pack-abs.htm)

(no.2: http://www.nowloss.com/best-work...ed-at-home.htm)

how long do they take to start seeing results and do they help lower bodyfat percentage!!!
cheers lots andrew!!!

jake nickless | 12.08.08 - 12:53 pm

jake nickless,

To fully see your six pack - most men need a bodyfat % of less than 10% so you're almost there and i recommend that you stay active in order to lose your last few pounds of fat and realize this...

The leaner you are - the longer it's going to take for you to lose weight so look at how fast you can lose weight

Adrian Bryant | 11.30.08 - 11:56 am

i am 11 years old. i have an ab roller and have a body fat percentage of 11.9% and weigh 116.5 lbs.
when i tense my abs i see a rounded square block of muscle from the bottom of my chest to midway down my stomach. i have quite a lot of fat on my lower belly. if i get rid of it will i be able to get my goals of 6 pack abs and great pecs?
how long? and what do you reccommmend for me

jake nickless | 11.29.08 - 12:00 pm

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