Ab wheel rollout
Abs · Bodyweight · also shoulders and back
Set up
An ab wheel and a mat for your knees. A wall in front of you can stop the wheel while you learn.
Steps
- Kneel on the mat and hold the wheel on the floor under your shoulders.
- Tighten your tummy and squeeze your bottom.
- Roll the wheel forward slowly, only as far as your back stays flat.
- Pull the wheel back towards your knees to return.
Keep in mind
- Back flat; hips don't sag
- Start with short rollouts
- Move slowly both ways
Common mistake
Rolling out too far, so your lower back sags. Make the rollout shorter, or roll towards a wall.
Safety
Hard on the lower back if you go too far. Stop the moment your back starts to sag.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.