Setup
Kneel on a mat with the ab wheel directly under your shoulders, gripping both handles with a neutral wrist position. Keep your knees hip-width apart and engage your core before starting the movement.
How to do it
- Roll the wheel forward by extending at the hips while keeping your arms straight and core braced.
- Push your hips forward slightly as you roll out to maintain tension in your abs rather than your lower back.
- Stop before your hips sag or your lower back arches excessively.
- Pull the wheel back by driving your hips backward and engaging your abs to return to the starting position.
- Exhale as you roll out and inhale as you return to control the movement throughout.
Watch out for
- ✗Allowing the hips to sag and lower back to arch, which shifts tension away from the abs and risks injury.
- ✗Rolling out too far before building sufficient core strength to maintain proper position.
- ✗Bending the arms during the movement instead of keeping them locked and straight.