Instructions

1. Kneel on a mat with your knees hip-width apart and place the ab wheel directly in front of your shoulders.
2. Grip the handles firmly with both hands and keep your arms straight.
3. Tighten your core, squeeze your glutes, and slightly tuck your pelvis to keep your lower back from arching.
4. Slowly roll the wheel forward, extending your arms and body in one straight line from your knees to your shoulders.
5. Continue rolling all the way out until your arms are fully extended and your chest is just above the floor, while maintaining a neutral spine.
6. Pause for 1–2 seconds at full extension without letting your hips sag or your lower back arch.
7. Pull the wheel back toward your knees by contracting your abdominals and lats, keeping your body rigid throughout the movement.
8. Return to the starting position under complete control and repeat. Proper form is more important than reaching maximum distance, so only roll as far as you can while maintaining a flat back and full-body tension.