Oblique Rollout (Ab Wheel)

An advanced core exercise where you roll the ab wheel diagonally to target the obliques and abdominals.

Instructions

1. Kneel on the floor on a mat or padded surface.
2. Position the ab wheel on the ground in front of you with both hands gripping the handles.
3. Engage your core muscles and brace your entire body.
4. Roll the ab wheel diagonally forward and to one side, extending your body toward the floor at an angle.
5. Roll out to a manageable distance where you can safely return to the starting position.
6. Push through your hands and drive your hips forward to pull yourself back to the starting kneeling position.
7. Repeat the movement on the opposite diagonal side.
8. Alternate sides for the prescribed number of repetitions.

Tips

• The diagonal roll direction targets your obliques more intensely than a straight rollout.
• Keep your core braced to protect your lower back throughout the movement.
• Start with a limited range of motion and progress gradually as strength improves.
• Do not allow twisting to come from your spine; the movement should be controlled.
• This is an advanced variation; ensure you can perform standard rollouts before attempting this.