KNEELING ROLLOUT

Kneel on the floor with the Ab Wheel in front of you. Roll the wheel forward, extending your body as far as you can without losing form. Then pull back to the starting position using your core muscles, building strength and stability.

STANDING ROLLOUT

More advanced than the kneeling rollout. Start from a standing position. Roll the wheel forward until your body is nearly parallel to the floor, then return to the starting position. Pulling this one off requires significant core, shoulder, and back strength!

KNEELING PLANK

This version of the Ab Wheel plank is done with knees on the ground. Despite the kneeling position, it still requires solid core engagement to keep the wheel and your body stable.

PLANK

Considerably tougher than the kneeling plank. Hold the Ab Wheel with both hands and roll your body into a plank position. Maintain proper alignment as the instability of the wheel deeply engages your core.

MARCHES

Mastered the plank? Then kick it up another notch. While in a plank position, lift one foot off the ground at a time in a marching motion. A dynamic move that challenges core stability and balance.

BEAR HOLD

Start in a tabletop position with hands on the wheel and knees hovering just above the ground. Hold this position as you focus on your posture, challenging your core and shoulder stability.

BEAR CRAWL

In a bear hold stance, move forward by pushing the wheel and stepping with your feet. This full-body movement strengthens the core, shoulders, and hips, while putting your mobility and coordination to the test.

V-ROLLOUTS

Perform rollouts diagonally—first to the center, then right, and then left, making a "V" pattern. This variation targets the obliques with increased difficulty, demanding more control and lateral stability.