Begin from your knees and roll the wheel forward to extend your torso, then pull it back by contracting the abdominals. The movement focuses on the abdominals and core control.
How to do the Ab Wheel#
- Kneel and hold the wheel with both hands, centered in front of your shoulders.
- Brace your core and keep a neutral spine and neck throughout the movement.
- Roll the wheel away from you with control until your body reaches a near-horizontal stretched position.
- Pause briefly at the extended position, then draw your belly button toward your spine and pull the wheel back to the start.
- Breathe steadily—inhale as you extend and exhale as you return.
Muscles worked#
- Primary: Abs (Rectus Abdominis)
- Secondary: Obliques (External & Internal Obliques), Lats (Latissimus Dorsi), Front delts (Anterior Deltoid), Hip flexors (Iliopsoas (Hip Flexors))
Common mistakes#
- Allowing the lower back to sag during the rollout.
- Using momentum instead of slow, controlled movement.
- Rolling out farther than you can control.
- Holding your breath throughout the set.
