Core
Ab wheel
A high-tension stability movement designed to build a rigid core and functional midline strength.
How to perform.
Follow the sequence — setup is half the lift.
Kneel on a soft mat with your knees together and the ab wheel directly beneath your shoulders.
Grip the handles firmly and engage your core by slightly tucking your pelvis to flatten your lower back.
Slowly roll the wheel forward while maintaining a rigid torso and keeping your arms straight throughout the descent.
Continue rolling out until your body is nearly parallel to the floor without letting your hips sag or your back arch.
Pause for a split second at the point of maximum tension before pulling yourself back to the starting position using only your midsection.
Reset your breath and pelvic position before starting the next repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back which shifts the load from the abs to the spine.
- Leading the movement with the hips instead of the core.
- Bending the elbows to compensate for a lack of abdominal strength.
- Pulling back with the arms and lats rather than the abdominal muscles.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.