Ab Rollout

A challenging core exercise where you roll an ab wheel forward and back from a standing or kneeling position.

Instructions

1. Kneel on the floor with the ab wheel positioned in front of you.
2. Grip the ab wheel handles firmly with both hands.
3. Engage your core and slowly roll the wheel forward, extending your body toward the ground.
4. Roll forward as far as you can safely without your body touching the floor.
5. Pause briefly at the extended position while maintaining core tension.
6. Drive your hips forward and pull yourself back to the starting position using your abdominals.
7. Repeat for the prescribed number of repetitions.

Tips

• This is an extremely demanding exercise; start with limited range of motion if new to it.
• Maintain constant core tension to protect your lower back from hyperextension.
• Exhale as you roll out, inhale as you return to start.
• Performing this on a carpeted surface or mat makes it more comfortable and controllable.
• Progress by increasing range of motion or attempting from standing position as you gain strength.