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Ab Wheel Standing Rollout

AdvancedStrengthTier T4

Stand upright holding an ab wheel in front of your thighs. Hinge forward, set the wheel on the floor and roll it out until your body hovers fully extended above the floor. Pull yourself back up through the hinge to standing.

Targets: Spine Chain (Full Spine)
Muscles: Transverse Abdominis, Rectus Abdominis

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • ab wheel

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand upright holding the ab wheel.
  • Hinge forward and set the wheel on the floor before rolling.
  1. She stands tall: feet planted, the ab wheel held in both hands in front of her thighs, preparing to hinge forward.

    Step 1 of 5

    Stand upright holding the ab wheel in front of your thighs.

  2. She hinges forward: hips pushed back, trunk inclined, the wheel now on the floor in front of her feet with her arms extending along its first roll.

    Step 2 of 5

    Hinge forward and set the wheel on the floor, beginning to roll it out.

  3. She is at the extreme: body fully extended in a long line from planted toes to hands on the wheel far ahead, hovering just above the floor with nothing else touching.

    Step 3 of 5

    Roll the wheel out until your body hovers fully extended above the floor.

  4. She is mid-return: drawing the wheel back toward her feet as her hips fold, her body rising through the hinge toward the upright finish, still on her feet alone.

    Step 4 of 5

    Pull yourself back up through the hinge to standing.

  5. She stands tall: feet planted, the ab wheel held in both hands in front of her thighs, preparing to hinge forward.

    Step 5 of 5

    Stand upright holding the ab wheel in front of your thighs.

Safety Information

Roll out only as far as you can keep your body hovering above the floor. Caution: this is very heavy and only for advanced users. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep your knees off the floor as you roll, keep your body off the floor at full extension, and pull all the way back up to standing. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.