Kneel on a mat and grip an ab wheel with both hands, arms extended directly below your shoulders.
Brace your core tightly and tuck your pelvis slightly to engage your abdominals.
Slowly roll the wheel forward, extending your arms and lowering your torso toward the floor.
Extend as far as you can while maintaining a flat back and without letting your hips sag.
Pause briefly at full extension, then contract your abs to pull the wheel back toward your knees.
Return to the starting position and repeat for the desired number of reps.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 6-8 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 10-12 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 12-15 reps or standing rollouts | Strength, high intensity/volume |