A Typical Session
11 Min
Warm-up
3m
Main Set
8m
8 kcal
/ min (est.)
3 × 8
sets × reps
Why this exercise
Difficulty: Advanced
Builds deep core strength and total trunk stability.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
8
Rest
90s
How to Perform
- 1.Kneel with hands on the ab wheel handles.
- 2.Roll the wheel forward slowly, extending your body.
- 3.Pull back using your core.
Pro Tips
- •Keep ribs down and glutes tight.
- •Go only as far as you can control.
- •Do not let your back sag.
Equipment
Ab Wheel
Safety
Avoid arching lower back.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.