Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Ab Wheel V-Rollout

AdvancedStrengthTier T3

Kneel with an ab wheel in your hands. Roll the wheel out diagonally to one side, return to centre, then roll out diagonally to the other side.

Targets: Lumbar 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

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Kneel on the floor with the ab wheel on the floor under your shoulders.
  • Grip the wheel handles with both hands.
  1. She kneels upright on the floor with both hands gripping the wheel's handles, the wheel resting on the floor directly under her shoulders; her trunk is tall and her hips sit over her knees.

    Step 1 of 5

    Kneel on the floor holding the ab wheel under the shoulders.

  2. She rolls the wheel out diagonally to her right side: arms extended forward-right, trunk hinged toward that side, her body line lengthening along the diagonal; her knees stay planted at centre.

    Step 2 of 5

    Roll the wheel out diagonally to one side.

  3. She has pulled the wheel back to the floor under her shoulders: trunk rising back toward upright, arms returning to the straight down position; her knees still planted.

    Step 3 of 5

    Roll the wheel back to the centre start.

  4. She rolls the wheel out diagonally to her left side: arms extended forward-left, trunk hinged toward that side, her body line lengthening along the left diagonal - the alternating V completed; her knees stay planted.

    Step 4 of 5

    Roll out diagonally to the other side.

  5. She kneels upright on the floor with both hands gripping the wheel's handles, the wheel resting on the floor directly under her shoulders; her trunk is tall and her hips sit over her knees.

    Step 5 of 5

    Kneel on the floor holding the ab wheel under the shoulders.

Safety Information

Start on the knees with the wheel under the shoulders. Take a diagonal roll to one side, return to centre, take a diagonal roll to the other side, alternating in a V. 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. A diagonal anti-rotation rollout loads the trunk asymmetrically; keep the hips level and the range controllable. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

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