- Exercise mat (optional for comfort)
1. Starting Position:
- Begin on your hands and knees on the exercise mat.
- Place the ab wheel in front of you, ensuring it is centered between your hands.
- Grip the handles firmly with both hands.
2. Body Positioning:
- Position your knees shoulder-width apart.
- Keep your back straight and engage your core muscles.
- Your head should be in a neutral position, looking slightly ahead of you.
3. Rolling Out:
- While maintaining a strong core, gently roll the wheel forward by extending your arms.
- Allow your body to move forward, keeping your back straight and hips in line with your shoulders.
- Continue rolling the wheel out until your arms are fully extended and your body is parallel to the ground.
4. Returning to Start:
- To return to the starting position, engage your core and pull the wheel back towards your knees.
- Keep your movements controlled; do not let your back sag or arch excessively.
5. Repetitions:
- Start with 5 to 10 repetitions, depending on your fitness level.
- Rest briefly in between sets as needed.
6. Tips for Beginners:
- If fully extending is too difficult, you can start with a smaller range of motion, rolling only partway out.
- Focus on form over distance; maintain stability throughout the movement.
- As you get stronger, gradually increase the range you roll out.
7. Cautions:
- Avoid this exercise if you have any back issues or injuries.
- Consult a fitness professional if you are unsure about your form.
