Ab Roller

Rolling from a knee plank to extension using an ab wheel to challenge core stability and strength.

Instructions

1. Hold the ab roller with both hands and kneel on the floor.
2. Position yourself on all fours with the ab roller directly below your hands.
3. Slowly roll the ab roller straight forward, extending your body toward the ground.
4. Roll forward as far as you can without allowing your body to touch the floor.
5. Keep your abs braced and your core tight throughout the extension.
6. Slowly pull yourself back to the starting kneeling position by contracting your abs.
7. Repeat for the prescribed number of repetitions.

Tips

• This is an advanced exercise; start by rolling a shorter distance and progress gradually.
• Keep your abs tensioned throughout to prevent your hips from sagging.
• Do not hold your breath; exhale as you roll out and inhale as you return.
• If this is too difficult, perform knee tucks with the ab roller as a progression.
• Momentum will make this easier but less effective; move slowly and deliberately.