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Ab Wheel Crawls

AdvancedStrengthTier T3

Start in a plank with the feet on an ab wheel. Walk forward on the hands while the wheel rolls behind, following the feet.

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

  • Set up in a plank with both feet resting on the ab wheel and the hands under the shoulders.
  • Brace the plank level before the first hand step.
  1. She holds a level plank on the floor: hands planted under her shoulders, both feet resting on the wheel behind her; her body is one straight line from head to the wheel.

    Step 1 of 5

    Set a level plank with both feet resting on the wheel.

  2. She steps her right hand forward: the plank stays level, both feet still on the wheel which begins to roll along behind; her left hand stays planted.

    Step 2 of 5

    Walk the hands forward while the feet stay on the wheel.

  3. She is mid-crawl: left hand stepping forward past the shoulder, right hand planted, the wheel trailing both feet as it rolls behind; the plank still level along her moving line.

    Step 3 of 5

    Continue the forward hand-walk with the wheel rolling behind.

  4. She has settled back into the level plank at the far end of her walk: both hands planted, both feet on the wheel, the body one straight line - ready to continue or rest.

    Step 4 of 5

    Settle to the level feet-on-wheel plank at the end of the walk.

  5. She holds a level plank on the floor: hands planted under her shoulders, both feet resting on the wheel behind her; her body is one straight line from head to the wheel.

    Step 5 of 5

    Set a level plank with both feet resting on the wheel.

Safety Information

Keep the feet on the wheel and walk the hands to take the body forward, the wheel rolling along behind. 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. This requires enormous stabilization of the core: a rolling feet-support demands a level plank and small controlled hand steps. 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.