Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Abs
Ab Wheel Rollout
Advanced
Other
Compound
Abs
How to do it
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Kneel on a mat with the wheel directly under your shoulders.
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Brace your abs and tuck your pelvis so the back cannot arch.
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Roll the wheel forward slowly, only as far as you can control.
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Stop before your lower back starts to sag.
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Pull the wheel back with your abs, not by sitting your hips back.
Common mistakes
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Rolling out too far so the lower back arches and aches.
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Returning by shoving the hips backward instead of using the abs.
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Losing the locked shoulder position and control with it.
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Holding your breath through the whole rep.
Tips
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Start with a short range and add a little distance every week.
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Not strong enough yet? Roll out toward a wall that stops you.
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Quality of range beats total rep count here.
Secondary muscles
Alternatives
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