Ab Wheel Guide: How to Master the Ab Wheel Rollout

The ab wheel rollout is an advanced core workout that uses a piece of fitness equipment called an ab roller wheel, which has hand grips on either side of a small, non-slip wheel. Ab wheel rollouts can increase your core strength by activating your abdominal muscles, including the rectus abdominis muscle, also known as the six-pack.

The ab wheel rollout and the crunch are both core exercises, but they affect your body differently in a few ways.

1. 1. Posture: The clearest difference between the ab wheel and the crunch is posture. You perform crunches lying on your back, similar to a traditional sit-up. In contrast, the ab wheel requires a plank position (more similar to a push-up) that works your entire body.
2. 2. Range of motion: While the crunch involves a greater range of motion in your torso and hip flexors, the ab wheel rollout requires your back, torso, and hip flexors to remain fairly straight as you roll the wheel forward.
3. 3. Difficulty: Crunches are a beginner-level exercise to work your core muscles. On the other hand, ab wheels require more upper body strength and stability. To protect your knees and lower back during an ab wheel, consider using a knee pad or yoga mat. Be mindful of your fitness level and work your way up to ab wheels by mastering other core exercises first.

For the ab wheel exercise, begin by performing 2–3 sets of 8–12 repetitions.

1. 1. Grab the handles on the ab wheel and get down on all fours with your knees and toes flexed and in contact with the floor. Your hips should be over your knees. Your hands should be shoulder-width apart, and the ab wheel should be under your chest.
2. 2. Push your hips forward until you create a straight line from your knees to your ears. Your body should be at a 45 degree angle from the ground.
3. 3. Pre-tension your shoulders and hips while engaging your core and squeezing your glutes. Rotate your shoulders outward to engage your lats. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this position.
4. 4. While maintaining your alignment, slowly roll the ab wheel forward. Your arms should remain long with a slight bend in your elbows. Roll only as far as you can maintain a neutral spine position. Your body should form a straight line through your knees, hips, shoulders, and ears.
5. 5. Pause for a second at the bottom of the exercise.
6. 6. To begin the upward movement, maintain your alignment and begin to roll back to the starting position.
7. 7. Roll the ab wheel until it is once again underneath your chest. Repeat for each repetition.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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