The ab wheel works your abs in a simple way: the further the wheel rolls out, the more your core has to stop your back arching. Here are 8 exercises ranked by level. It's one of the most compact calisthenics accessories.
The golden rule: a flat back
Before every rep:
- Tuck your pelvis, as if pulling your belly button towards your spine.
- Squeeze your glutes and abs.
- Keep your arms straight and your eyes on the floor.
- Roll out slowly, then come back by pulling with your abs, not by pushing your hips back.
If you feel it in your lower back, you've gone too far: shorten the range.
The muscles that work
The rectus abdominis, the obliques and the transverse abdominis hold your torso. Your shoulders, lats and triceps hold the wheel and pull it back. It's core work on the move, far more demanding than a plank.
The 8 exercises at a glance
| Exercise | Level | Goal |
|---|---|---|
| 1. Plank on the wheel | Beginner | 3 × 30 s |
| 2. Short kneeling rollout | Beginner | 3 × 8 to 10 |
| 3. Kneeling wall rollout | Beginner | 3 × 8 |
| 4. Full kneeling rollout | Intermediate | 3 × 8 |
| 5. Diagonal rollout | Intermediate | 3 × 5 per side |
| 6. Paused rollout | Intermediate | 3 × 5 |
| 7. Standing negative | Advanced | 3 × 3 to 5 |
| 8. Standing rollout | Advanced | 3 × 3 to 5 |
3 exercises to start with
1. The plank on the wheel
Kneeling, hands on the handles, wheel under your shoulders. Move your shoulders forward just over the wheel and hold, pelvis tucked. You learn the position without moving.
Goal: 3 × 30 seconds.
2. The short kneeling rollout
Knees on the mat, roll forward 30 to 40 cm, then come back. Your hips move forward with the wheel: don't leave your bottom behind.
Goal: 3 × 8 to 10.
3. The kneeling wall rollout
Kneel facing a wall. The wheel hits it and stops you going too far. Move your knees back a few centimetres each session to lengthen the range.
Goal: 3 × 8 at the distance where your back stays flat.
3 intermediate exercises
Move up to this level when you can do 3 × 10 short rollouts without feeling it in your lower back.
4. The full kneeling rollout
Roll out until your body is almost horizontal, arms straight in front of you, without touching the floor. Come back in one movement.
Goal: 3 × 8 clean reps.
5. The diagonal rollout
Same movement, but steer the wheel to the right, then to the left. Your obliques work harder. Keep your hips facing the floor.
Goal: 3 × 5 per side.
6. The paused rollout
Do a full rollout and hold for 2 to 3 seconds at the end of the range before coming back. That's where the exercise is hardest.
Goal: 3 × 5.
TipStop each set one rep before your back gives way. A set of 6 clean reps makes you progress more than a set of 10 finished with an arched back.
2 advanced exercises
Move up to this level when you can do 3 × 5 paused rollouts.
7. The standing negative
Standing, legs straight, put the wheel down in front of your feet. Roll out as slowly as you can to horizontal, put your knees down, then come back on your knees. You only do the lowering part: that's what builds strength.
Goal: 3 × 3 to 5 negatives of 3 to 5 seconds.
8. The standing rollout
Same start, but you come back to standing without putting your knees down. Start facing a wall to limit the range, then gradually move back.
Goal: 3 × 3 to 5.
Your typical session
| Level | Your session |
|---|---|
| Beginner | Plank on the wheel 3 × 30 s, short rollout 3 × 8 to 10, wall rollout 3 × 8 |
| Intermediate | Full rollout 3 × 8, diagonal rollout 3 × 5 per side, paused rollout 3 × 5 |
| Advanced | Standing negative 3 × 3 to 5, standing wall rollout 3 × 3 to 5, full kneeling rollout 3 × 8 |
- Two to three sessions a week, with a rest day in between.
- 60 seconds' rest between sets.
- At the end of your session, after your pull-ups or push-ups.
For variety, add leg raises on the pull-up bar or the L-sit from our parallettes exercises.
Mistakes to avoid
- Arching your back. This is the mistake that hurts. Tuck your pelvis before you roll.
- Leaving your hips behind. Only your arms move and your abs don't work.
- Bending your arms on the way back. You pull with your arms instead of your abs.
- Going too fast. Momentum does the work for you.
- Lifting your head. Keep your eyes on the floor, neck in line.
Common mistakeGoing for maximum range from the first session. The further the wheel goes, the more load on your back. Gain a few centimetres per session, not a metre in one go.
What ab wheel to choose
- A stable wheel. Our double ab wheel doesn't tip sideways, which helps when you're starting out.
- A mat under your knees. It comes with the wheel.
- A non-slip floor. Foam floor tiles protect your floor and keep you stable.
Mentioned in this guide
Double Ab Wheel with Knee Mat2, 15 cm diameter · 340 g · Included24,90 €
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