Rollout (Ab Wheel)

A challenging core exercise using an ab wheel where you roll forward from a kneeling position.

Instructions

1. Kneel on the floor on a mat or padded surface.
2. Grip the ab wheel handles firmly with both hands.
3. Engage your core muscles before beginning the movement.
4. Slowly roll the ab wheel forward, extending your body toward the ground.
5. Roll out as far as you can safely control, maintaining core tension throughout.
6. Pause briefly at the extended position.
7. Drive your hips forward and use your abdominals to pull yourself back to the starting kneeling position.
8. Repeat for the prescribed number of repetitions.

Tips

• This is an extremely demanding exercise; master basic core work before attempting this.
• Never allow your lower back to hyperextend or your hips to sag during the movement.
• Start with limited range of motion and gradually increase as your strength improves.
• Perform on a smooth, carpeted surface to control the wheel movement.
• Exhale as you roll out, inhale as you return to the starting position.