A Typical Session
22 Min
Warm-up
4m
Main Set
14m
Cooldown
4m
9 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Advanced
Builds powerful core stability, balance, and shoulder control.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
60s
How to Perform
- 1.Kneel on a mat holding an ab wheel in front of you.
- 2.Roll forward slowly while keeping your spine neutral.
- 3.Engage your core to pull back to starting position.
Pro Tips
- •Don’t arch your back; move with core control.
- •Go slow and stop before losing tension.
- •Start with shorter rollouts if needed.
Equipment
Ab Wheel
Safety
Avoid overextending — maintain tight abs throughout.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.