Ab wheel rollout

How to do it

1. Kneel on the pad holding the wheel under the shoulders.
2. Tuck the pelvis slightly and keep the ribs down.
3. Roll forward slowly, letting the hips follow, as far as you can keep the lower back from sagging.
4. Pull back to the start using the abs, without bending at the hips first.

Common mistakes

• Letting the lower back sag.
• Rolling out further than you can return from.
• Leading with the hips on the way back.

Breathing and tempo

Breathe out as you lift and in as you lower. Lift in about 1-2 seconds, pause briefly where the muscle is shortest, and lower in 2-3 seconds.

Make it harder or easier

Harder: A longer roll, then from the toes.

Easier: Roll towards a wall that stops the wheel, or use a shorter range.

Sets and reps

Beginners: 2-3 sets, stopping each 2-3 reps short of failure.

Building muscle: 3-4 sets of 8-20 reps, stopping 0-2 reps short of failure. Past 20, move to the harder version.

Safety

• Hard on the lower back when the hips sag; keep the range where you stay in control.

Swaps

Full gym: Cable crunch, Crunch, Hanging leg raise, Dead bug, Bird dog

Dumbbells and a bench: Crunch, Dead bug, Bird dog