Six Pack Ab Roller Wheel  exercise

1. Ab wheel knee tuck

This is a great intro to the ab wheel. It’s a knee tuck variation that blitzes your lower abs and the very center of your core. However, it’s still on the easier end of today’s difficulty spectrum since you can use your arm for stability.

You’ll need an ab wheel with foot straps for this exercise.

1. Strap your feet to the ab wheel.
2. Get into a plank pose. Keep your arms extended and your body aligned. Your arms should be in one vertical line from your wrists to your shoulders.
3. Bring your knees in toward your chest until they’re as tucked as you can get them without straining.
4. Hold for a moment, then steadily return to the neutral position.
5. Aim for 2–3 sets of 12–15 reps.

2. Ab wheel plank

This challenging exercise is a souped-up plank that works the top, bottom, and sides of your core. It’s also great for enhancing control, stability, and weight balance.

1. Start on your hands and knees, gripping the ab wheel handles so the wheel is aligned beneath your shoulders.
2. Fully extend your arms.
3. Step your feet back and straighten your legs so that just your toes and the wheel are supporting your weight.
4. Hold this position for 30–60 seconds. Make sure your body is aligned from the crown of your head to your ankles.
5. Lower your knees back to the floor.

Repeat 2–3 times.

3. Ab wheel pike

Stepping things up a bit, ab wheel pikes are even more beneficial for your lower abs and deep core. As with the ab roller knee tucks, you’ll need an ab roller with foot straps for this move.

1. Strap your feet to the ab wheel and get into a plank position.
2. Align your wrists under your elbows and your body from head to heels.
3. Keeping your legs straight, bring the roller in toward you. Your legs and torso should form a V shape.
4. Hold for a moment once you reach peak V. Then steadily return to the starting position.
5. Aim for 2–3 sets of 10–15 reps.

1. Kneeling ab wheel rollout

If you’re ready to move on from the intro moves, kneeling ab wheel rollouts are an ideal transition to activate your entire core.

1. Kneel on a mat or cushion with the ab wheel directly in front of you.
2. Grip the handles and support yourself with arms fully extended.
3. Keep your back and arms straight as you move the wheel forward and away from you.
4. Extend your body as far into a plank position as you can go. Try to retain the ability to roll back into a neutral position.
5. Hold for a moment before steadily returning to the starting position.
6. Aim for 2–3 sets of 10–15 reps.

2. Kneeling ab wheel V-rollout (hard)

In this variant, you’ll roll the wheel to your sides instead of straight in front of you. This targets the muscles on either side of your core (aka your obliques).

1. Kneel on a cushion or mat with the ab wheel in front of you. Grip the handles and keep your arms straight.
2. Roll the wheel away from you to the left. Keep your body straight at all times.
3. Hold for a few seconds.
4. Gently return to the starting position.
5. Repeat on the other side.
6. Aim for 2–3 sets of 10–12 reps on each side.

3. Bird dog ab wheel rollout

Lifting one knee off the floor during ab wheel rollouts forces you to focus extra hard on stability. This gets muscles on both sides of your core working equally by activating each in isolation.

1. Kneel on a cushion or mat and grab the ab wheel in front of you. Fully extend your arms.
2. Lift your left knee and extend your leg behind you.
3. Push the ab wheel forward.
4. Lower yourself until your body is aligned horizontally near the floor.
5. Hold for a few seconds, then roll back to the starting position.
6. Repeat, extending your right leg this time.
7. Aim for 2–3 sets of 10–15 reps.

4. Kneeling ab wheel single-arm rollout

Here’s another tough isolation exercise that focuses on one side of your body at a time. You’ll need a modified ab roller with two wheels and space between them to grip.

1. Start on your knees with your torso straight up.
2. Grab your ab roller with one hand.
3. Push the roller away from you until your body is parallel to the floor.
4. Steadily return to the starting position.
5. Repeat 10–12 times on each side.
6. Aim for 2–3 sets.