The Ab Wheel Rollout is one of the best ab exercises when it is done correctly. It effectively works your 6-pack abs (rectus abdominis) as well as your underlying core muscle (transverse abdominis).

ab wheel rolloutYou will have no problem feeling the tension through this exercise, but it is important to make sure you pull your belly button back and contract your abs at all times.

The most important part of this exercise is to hold your core tight and not let your lower back sag at the low part of the rollout.

If you are sagging, try to roll out less far. On the roll back, make sure you are flexing your abs and curling your back round slightly.

Take a look at our video tutorial below to see the fine form points of this exercise, and if you need something to print off and take to the gym, you can find our step-by-step exercise technique further down this page.

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Ab wheel rollout – Step-by-step technique

    • Step 1: Start by getting into a tabletop position, with your knees on some pads or a towel for protection and your hands on the Ab Wheel. Breathe in.
    • Step 2: As you breathe out, pull your belly button back and slowly start to roll out as far as you can, keeping your core tight.
    • Step 3: Hold at the furthest point for a count, then breathe in as you roll back, making sure to flex your abs and push your shoulders up to engage the abs fully.

** Pro Tip #1: We recommend you start with 2 sets of 10-15 reps.

** Pro Tip #2: As you complete the exercise, keep your abs flexed and your back flat. If your back starts to sag, roll out less far or stop the exercise.

To learn more exercises that you can use in your training, visit our complete exercise library on the Fit Father Project YouTube channel.


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* We hoped you enjoyed this article. Remember to always consult your doctor before starting any new exercise program and that this is not medical advice – just well-researched info. Please see our disclaimer at the bottom of this website. Exercise intelligently and safely at your own risk.