🚨Abdominal Wheel Workout
✅ The first two moves are bodyweight exercises, the third requires an exercise ball, and the fourth and fifth require an ab wheel.
- Stand with your feet shoulder-width apart.
- Fold forward at the waist and place your hands on the ground.
- Without moving your legs, slowly walk your hands out in front of you until you’re in plank position, with your palms flat on the floor, shoulders over your wrists, core engaged, glutes squeezed, and back flat (not arched or rounded).
- Bend your elbows and lower your chest to the ground to perform a push-up.
- Slowly walk your hands back toward your feet and return to standing. This is 1 rep.
- Repeat for 10 reps.
Walkouts work your core and teach your body the basic movements of the standing to push-up position ab wheel rollouts.
✅ Plank With Arm/Leg Lift
- Get on all fours and press up into high plank with your feet slightly wider than hip-width apart, arms extended, hands flat on the floor, wrists directly under your shoulders, and your core, glutes, and quads engaged.
- Keeping your core, hips, and lower half as still as possible, simultaneously lift your right hand and left leg off the ground and extend these limbs out as straight as possible, holding the position for two counts. Place them back on the ground and pause for a moment.
- Repeat with the opposite limbs, lifting your left hand and right leg, while maintaining the good plank positioning described above.
- Continue this pattern of lifting alternating limbs for 30 to 60 seconds.
These extensions challenge the core on a stable surface. If these extensions are too challenging, regress the move to simply lift one limb at a time, or to a standard plank with all four limbs fixed on the ground.
✅ Kneeling and Planked Ab Wheel Rollout
- Get on all fours and place your knees on a mat and your hands on the floor.
- Grip the ab wheel firmly with both hands and position your shoulders over your hands. Your knees should be hip-width apart.
- Put your pelvis in neutral and squeeze your abs to brace your core as tight as you can.
- From here, slowly lean your upper body forward as you roll the wheel out as far as you can while keeping your back in a straight line parallel to the floor. “Visually, it will look like a moving plank,”.
- Pause for a moment at the end of the movement, and then slowly roll the wheel back in, stopping about halfway. You don’t want to return to the starting position, says Brewer, as this would reduce the tension on your core and essentially “reset” the movement. This is 1 rep.
- Try 10 to 25 reps.
When rolling out, the goal is to extend as far as you can while keeping the abs engaged and the torso in a perfect plank. “If the pelvis starts to do an anterior tilt or you lose the contraction of the ab/core muscles then you are going to far,” she explains. “It’s all about keeping the contraction of the ab muscles and the form of the plank while you are extending/rolling out.”
In terms of the pace at which you roll out and in, “the slower the better”, because it will keep your abs under tension for a longer period of time. As you get stronger, you can amp up the difficulty of the move by increasing both the time and the distance of each rep. If you’re a beginner, roll out and in for two counts each. If you’re more advanced, roll out and in for three to four counts each. Ideally, you want to roll out and back in for the same amount of time, but because the inward portion is more challenging, it might initially be shorter than the outward portion, and that’s OK.
Once you’ve mastered the kneeling ab wheel rollouts (meaning you are very comfortable at executing reps with a full range of motion), an “extremely difficult, super advanced” movement, that should not be attempted lightly.