Standing Ab Rollout

An advanced abdominal exercise where you roll forward from a standing position, fully extending your body horizontally while maintaining strict core control.

Instructions

1. Stand upright with your feet shoulder-width apart and your hands at your sides.
2. Hinge forward slightly at the hips and place your hands on the floor or on an ab wheel.
3. Keep your core braced and walk your hands forward, rolling your body out to a nearly horizontal position.
4. Your body should form a straight line from head to heels, with only your hands touching the ground.
5. Pause briefly at full extension while maintaining core tension.
6. Use your abdominals to pull yourself back to the starting position by walking your hands back.
7. Return to standing and repeat for the desired number of repetitions.

Tips

• This is an extremely challenging variation; ensure you have significant core strength before attempting.
• Maintain constant core tension to prevent sagging hips.
• A softer surface like a mat can be more forgiving when learning this movement.
• Start with partial range of motion and progress gradually to full extension.
• If using an ab wheel, grip with your hands or hold at your sides as needed.