• Fitness
    • Hacks
    • Sauna
  • Workouts
    • Power Tower Workout
    • Vibration Plate Exercises
    • Total Gym Workouts
    • Program Reviews
    • Other Workouts
  • Home Gym Reviews
    • Review of the Total Gym
    • All Total Gym Machines
    • Other Home Gyms
  • Equipment Reviews
    • Infrared Sauna
    • Power Tower
    • Vibration Machine
  • Calisthenics

Home Fitness Guru

All about fitness at home

We may earn commissions on our links. Learn more

6 Powerful Ab Wheel Exercises [3 Critical Mistakes to Avoid]

by Kevin Trumpfeller (Coach Kevin) Leave a Comment

Share on FacebookTweet on Twitter

Contents

  • Start With the Basics
  • Beginner and Advanced Variations
  • 6 Ab Wheel Exercises

An exercise wheel is nearly the perfect home fitness product, it’s small, portable, affordable, and can be used to effectively train in the gym or the comfort of your home.

The exercise wheel, or ab wheel, is generally used to work the abs, however there are other exercises that you can do.

Start With the Basics

To use your wheel to train your abs, grab both handles of the wheel, get down on your knees, place the wheel on the floor in front of you while maintaining your grip on the handles and roll the wheel away from you.

Exercises to do on a ab wheel
Knee standing forward roll

You will be forced to tilt forward in the direction of the wheel with your knees as axis while placing strain on your abs.

The farther you roll the wheel, the tougher it will be on your abs.

Rolling it back toward you to the starting position will be even harder.

This completes one repetition of the exercise and is an excellent way to train your abs at home.

End position ab wheel
End position
  • Avoid arching your lower back as you roll out. You can tell if this is happening if you begin to feel a slight pinching in your lower back. This can be avoided by shortening your roll and/or doing the roll on your knees while pulling in your lower abs.
  • Keep your head down in neutral position with your chin slightly tucked during the roll. This will help protect your lower back and neck.
  • To work your obliques, roll the ab wheel diagonally from your body. Ensure that you work both sides of your body evenly for the best and balanced results.

Beginner and Advanced Variations

Many ab wheel roll-out exercises are challenging for beginners, it takes time to build a solid core foundation capable of supporting our full bodyweight when we do a roll-out.

Beginners will want to start by doing simple ab wheel planks until they feel ready to advance to the knee roll-out, and then finally full roll-outs and other advanced variations.

If you feel your form slipping at any time during roll-outs, like arching your back, lower the intensity by dropping to your knees.

6 Ab Wheel Exercises

Ab wheel exercises will tighten your core like no other exercises. Here are several basic moves, progressing to advanced variations.

1. Ab Wheel Planks

The ab wheel plank is one of the best ab wheel exercises for beginners because it strengthens those essential stability muscles we spoke of earlier. It will also give you a feel for how to grasp the roller while maintaining your balance. Beginners should start here before attempting more advanced roll-outs.

Start on all fours in front of your roller. Grasp the handles of the roller with both hands, one on each side of the wheel, palms facing down.

Push your torso up into a plank position with your body in a single straight line from head to heels.

Engage your core and hold for 30 to 60 seconds. Repeat 2 to 3 times.

Plank with Ab Roll Wheel
Ab wheel plank

2. Knee Roll-Outs – Knee roll-outs are the next progression from the ab wheel plank. Roll out as far as possible without arching your back, ideally lowering your torso to just above the ground. If you’re not able to do this, try lowering halfway.

Use a pad under your knees and kneel on the floor. Grasp the handles of your wheel with your arms extended.

Engage your abs and slowly roll forward until your belly is just above the floor, keeping your arms extended in front of you. Return to starting position by rolling back onto your knees.

Repeat for 8 to 10 reps.

3. Wide-Stance Front Roll-Outs – Stand with your feet wider than hip-width apart, wheel on the floor in front of you.

Bend at your waist and grasp the handles, keep your back straight and arms extended, and roll forward until your arms are over your head and your body is just above the ground in a straight line.

Roll the wheel back toward your feet, bending again at the waist to return to your starting position. Repeat for 8 to 10 reps.

4. Narrow-Stance Front Roll-Outs – Front roll-outs engage your entire body, your arms, back, and shoulders plus all of your abs.

Begin by standing with your feet together, wheel on the floor in front of you. Bend at your waist and grasp the handles. Keeping your back straight and arms extended, roll forward until your arms are over your head and your body is just above the ground in a straight line.

Roll the wheel back toward your feet, bending again at the waist to return to your starting position.

Repeat for 8 to 10 reps.

5. V Roll-Outs – Similar to knee roll-outs, but with a greater emphasis on the obliques.

Begin kneeling, grasping the handles of your roller. Keeping your arms extended, roll out slowly to your right at about a 45 degree angle.

Return to your starting position, then roll slowly at a 45 degree angle to your left.

Repeat, alternating sides, for 8 to 10 reps.

6. Knee Tucks – Knee tucks involve rolling out with your feet, rather than your hands. This is excellent for engaging the lower abdominals and stabilizer muscles in the obliques, arms, and shoulders.

You will need an ab roller with a foot strap attachment for this exercise.

Secure your feet in the foot attachments, set yourself up in a plank position. Keep your hands directly under your shoulders and back straight.

Now roll in the wheel by bringing both knees toward your chest, keeping your upper body and back in place. Extend your knees until you’ve returned to a plank position.

Repeat for 8 to 12 reps.

  • Author
  • Recent Posts
Kevin Trumpfeller (Coach Kevin)
Kevin Trumpfeller (Coach Kevin)
Coach Kevin is a Certified Holistic Health Coach, Personal Trainer, Nurse and former Medical Instructor & Master Fitness Trainer for the US Army. He just launched his first book "Coach Kevin's Weight Loss Workbook".
You can find out more about him and his work here:
coachkevintrumpfeller.com
Kevin Trumpfeller (Coach Kevin)
Latest posts by Kevin Trumpfeller (Coach Kevin) (see all)
  • 9 Best Exercises To Lose Belly Fat Fast [That Really Work] - April 25, 2018
  • Guide to Roman Chair Sit Ups [3 Most Powerful Exercises] - January 9, 2018
  • Best Total Gym Workout Routine [Chest, Legs, Core and Back] - December 16, 2017

Related Posts:

  • Best Upper Abs Exercises to Get a Chiseled, 3D Six-Pack
    Best Upper Abs Exercises to Get a Chiseled, 3D Six-Pack
  • Push Up Bar Workout [6 Powerful Push Up Bar Exercises]
    Push Up Bar Workout [6 Powerful Push Up Bar Exercises]
  • Dip Bar Exercises [3 Biggest Mistakes + The Perfect Form]
    Dip Bar Exercises [3 Biggest Mistakes + The Perfect Form]
  • Best Ab Machines - Top 5 Ab Machine Reviews
    Best Ab Machines - Top 5 Ab Machine Reviews
  • The Best Calisthenic Workouts
    The Best Calisthenic Workouts
  • Guide to Roman Chair Sit Ups [3 Most Powerful Exercises]
    Guide to Roman Chair Sit Ups [3 Most Powerful Exercises]
  • Kettlebell Workout and Exercise Tips
    Kettlebell Workout and Exercise Tips
  • 5 Powerful Exercises To Improve Posture Fast
    5 Powerful Exercises To Improve Posture Fast

Filed Under: Other Workouts, Workouts

Search Home Fitness Guru:

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

fifteen − nine =

Trending

office fitness

15 Easy Ways To Stay Fit At The Office

Exercises for your wrist when gaming

5 Easy Wrist Exercises For Gamers And Computer Workers

Best Home Gyms

Review of Total Gym XLS

Total Gym Reviews [Ultimate Guide] – Does It Really Work?

Weider Ultimate Body Works vs Total Gym

Weider Ultimate Body Works vs Total Gym

total gym vs bowflex

Total Gym Vs. Bowflex [Read Before You Buy!]

Popular Fitness Equipment

5 Best Power Tower Reviews 2022 (The Ultimate Guide)

[Top] 7 Best Infrared Saunas – Infrared Sauna Reviews 2022

Sauna

Portable Sauna Reviews (6 Best Portable Saunas 2022)

Girl on tanning machine

The 8 Best Tanning Bed Reviews [Safest & Most Effective]

[Top] 5 Best Vibration Machines – Vibration Plate Reviews

Equipment for Calisthenics

Best 9 Calisthenics Equipment [Create a Brilliant Home Gym]

Best outdoor sauna 2017

Best Outdoor Sauna for Sale 2022 [Infrared, Barrel or Dry Sauna]

Featured

total gym workout routine

Best Total Gym Workout Routine [Chest, Legs, Core and Back]

total gym force vs total gym 1600

Total Gym Force vs Total Gym 1600 [3 Crucial Factors!]

total gym 1400 vs total gym 1600

Total Gym 1400 vs Total Gym 1600 [2 Important Differences!]

Total Gym Force Review

Total Gym Force Review [As Good as the XLS? Pros & Cons]

About Home Fitness Guru

HFG is meant to be a portal of fitness, diet and gym equipment information. As a fitness and health enthusiast I wanted to create something that provides helpful information, nutritional advice and tips for a healthy lifestyle. At HFG you can find reviews of fitness programs that I have tried, such as the UFC Fit and GSP Rushfit, but I also review popular gym equipment such as the Total Gym, and provide gym equipment tips such as tips for finding the best power tower and the best ab machines. I like to stay on top of the latest research and will share health tips that I think interesting in my blog, and in my diet category. /Jesse

Be A Part Of The Reviews

We are not the only ones setting the ratings, you get a chance to vote as well. To vote (only in the single item review posts) just scroll down to comments and enter your votes for the different variables. Together we will create an unbiased review. I am always happy to get comments on any of my posts, so please contribute!

Get Fit And Healthy

Getting fit is not just about exercising, you need good nutrition as well. In my "Fitness and Diet" category you can find advice on eating healthy. Basically it focuses on natural foods, and cooking with good and natural ingredients. I like to stay on top of the latest research, and will publish from that what I find interesting.
This website is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. As an Amazon Associate I earn from qualifying purchases.
Amazon and the Amazon logo are trademarks of Amazon.com, Inc. or its affiliates.

Privacy Policy

Terms of Service

Reviewed Home Gyms
Reviewed Fitness Equipment

Copyright © homefitnessguru.net