Ab Rollout.

How to do it.

1. Step 01

   Kneel on the floor with an ab wheel or barbell in front of you.

2. Step 02

   Grasp the handles with hands shoulder-width apart.

3. Step 03

   Engage your core and slowly roll the wheel forward, extending your body.

4. Step 04

   Maintain a straight line from your head to your knees, avoiding hip sag.

5. Step 05

   Roll out as far as you can without losing core tension.

6. Step 06

   Contract your abs to pull the wheel back to the starting position.

Pro cues.

• Keep your core tight throughout the entire movement.

• Avoid arching your lower back as you roll out.

• Control the movement; do not use momentum.

Questions, answered.

What is the Ab Rollout?

A core strengthening exercise that targets the rectus abdominis and obliques through a controlled extension and flexion movement.

What muscles does the Ab Rollout work?

The Ab Rollout primarily works your rectus abdominis. It also recruits your obliques and lats as secondary movers.

What equipment do I need for the Ab Rollout?

None. The Ab Rollout is a bodyweight movement you can do without any equipment.

How many sets and reps should I do for the Ab Rollout?

A typical prescription for the Ab Rollout is 2–4 sets of 8–15 reps. Rest about 45–75 seconds between sets.

Is the Ab Rollout good for beginners?

The Ab Rollout is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.