1. Ab Wheel Knee Tuck (Foot-Strapped)

This move is a fantastic introduction to the dynamic movement of the ab wheel. By using your feet in the straps, you effectively target the **lower abs** and the deep center of your core (Transverse Abdominis). It’s a great core-control builder.

Required Equipment:

• Ab wheel with foot straps.

Execution Breakdown:

1. Strap your feet securely to the ab wheel.
2. Get into a high plank pose. Your arms should be fully extended, hands directly under your shoulders, and your body aligned from head to heels.
3. Keeping your upper body perfectly still, engage your core and slowly bring your knees in toward your chest, curling your spine slightly.
4. Hold the tucked position for a moment, maximizing the contraction in your lower core.
5. Steadily and with control, return the wheel and your body to the neutral plank position. Avoid letting your hips sag.

Target Sets/Reps: 2–3 sets of 12–15 reps.

2. Ab Wheel Plank (The Stability Test)

A challenging variation of the standard plank, this exercise dramatically increases the work on your stabilizer muscles. It hits the top, bottom, and sides of your core while enhancing control and overall weight balance.

Execution Breakdown:

1. Start on your hands and knees, gripping the ab wheel handles so the wheel is centered beneath your shoulders.
2. Fully extend your arms.
3. Step your feet back and straighten your legs into a high plank position. Only your toes and the ab wheel support your weight.
4. Hold this position for **30–60 seconds**. Focus on keeping a perfect straight line from the crown of your head to your ankles. Your glutes should be squeezed to prevent your lower back from arching.
5. Gently lower your knees back to the floor.

Target Sets/Duration: Repeat 2–3 times, holding for 30–60 seconds each.

3. Ab Wheel Pike (Honing the Deep Core)

Stepping up the intensity from the knee tuck, the pike is far more beneficial for mobilizing the spine and deeply activating the **lower abs and deep core flexors**. You will also need foot straps for this move.

Execution Breakdown:

1. Strap your feet to the ab wheel and get into a high plank position (hands under shoulders).
2. Keeping your legs completely straight, use your core to initiate the movement, bringing the roller in toward you. Your hips will rise high toward the ceiling, forming an inverted ‘V’ shape with your body.
3. Hold the peak V position for a moment, focusing on the contraction in your midsection.
4. Slowly and steadily return to the starting plank position, resisting the urge to collapse.

Target Sets/Reps: 2–3 sets of 10–15 reps.

1. Kneeling Ab Wheel Rollout (The Classic)

If you’re ready to graduate from the foundation moves, the kneeling rollout is the ideal exercise. It activates your **entire anterior core** while challenging your back and shoulder stability.

Execution Breakdown:

1. Kneel on a mat or cushion with the ab wheel directly in front of you.
2. Grip the handles and support yourself with arms fully extended.
3. Keeping your back straight (avoid arching!) and arms straight, slowly roll the wheel forward and away from you.
4. Extend your body as far as you can—aim for near-parallel to the floor—while maintaining the control to roll back. The goal is a full body extension.
5. Hold for a moment at maximum extension before engaging your core and steadily pulling the wheel back to the starting position.

Target Sets/Reps: 2–3 sets of 10–15 reps.

2. Kneeling Ab Wheel V-Rollout (Oblique Focus)

This variant specifically targets the **obliques** and the rotational stability of your core. Instead of rolling straight, you create a “V” shape with the rollout path.

Execution Breakdown:

1. Kneel on a cushion or mat with the ab wheel in front of you. Grip the handles and keep your arms straight.
2. Roll the wheel away from you in a diagonal line to the **left**. Maintain a straight torso and resist rotation.
3. Hold for a few seconds at the furthest point.
4. Gently return to the center starting position using your core.
5. Repeat the movement, rolling diagonally to the **right**.

Target Sets/Reps: 2–3 sets of 10–12 reps on each side.

3. Bird Dog Ab Wheel Rollout (Isolation and Balance)

This highly effective isolation exercise forces you to focus intensely on core stability by significantly reducing your base of support. It actively engages your core on both sides to prevent unwanted rotation and tilt.

Execution Breakdown:

1. Kneel on a cushion or mat and grab the ab wheel in front of you. Fully extend your arms.
2. Lift your left knee off the floor and extend the leg straight behind you, maintaining hip level (like the Bird Dog exercise).
3. While balancing on one knee, push the ab wheel forward.
4. Lower yourself until your body is aligned horizontally, parallel to the floor.
5. Hold for a few seconds, then roll back to the starting position.
6. Repeat, extending your right leg this time.

Target Sets/Reps: 2–3 sets of 10–15 reps total (alternating sides).

4. Kneeling Ab Wheel Single-Arm Rollout (Unilateral Strength)

The ultimate test of core anti-rotation and unilateral strength in the kneeling category. This move forces one side of your core to work independently. It requires a modified ab roller with two wheels and space between them to grip, or a single wide wheel.

Execution Breakdown:

1. Start on your knees with your torso straight up.
2. Grab your ab roller with **one hand** (e.g., your right hand).
3. Push the roller away from you until your body is parallel to the floor, actively resisting the tendency to twist or lean to one side.
4. Steadily and powerfully return to the starting position.
5. Complete all reps on one side before switching hands.

Target Sets/Reps: 2–3 sets of 10–12 repetitions on each side.

1. Standing Ab Wheel Rollout (The Ultimate Test)

This is a major league core exercise. The longer lever arm created by starting from a standing position dramatically increases the load on your core and shoulders. Control and slowness are mandatory.

Execution Breakdown:

1. Stand with your feet at your preferred width (shoulder-width is recommended initially).
2. Bending at your hips (like a stiff-legged deadlift), lean forward and place the wheel in front of you. Keep your arms straight.
3. Roll forward on the wheel until your arms are above your head and your body is perfectly parallel to the floor.
4. Hold for a moment once you reach full extension, ensuring your back is not hyperextended.
5. Engage your core to reverse the motion, rolling the wheel back toward you and bending at the hips to return to your starting standing position.

Target Sets/Reps: Aim for 2–3 sets of 8–10 highly controlled repetitions.

2. Standing Single-Arm Ab Rollout (The Ab Deity Challenge)

This is it—the pinnacle. Ab roller workouts do not get harder than the standing single-arm rollout. If you can comfortably perform these, you’re an official core deity. You will need that specially adapted roller with the central grip.

Execution Breakdown:

1. Stand with your feet at your preferred width. The closer they are, the harder the exercise will be.
2. Bend forward from your hips, keeping your rolling arm straight, and place the roller in front of you. Grip it with one hand.
3. Roll forward until you are parallel to the floor with your arm extended above your head.
4. Hold this full extension for a few seconds, fighting any lateral lean or twist.
5. Steadily and powerfully roll the wheel back toward you until you can return to the starting standing position.
6. Switch hands and repeat.

Target Sets/Reps: 2–3 sets of 6–10 repetitions on each side.