Process

  • Grab the handles of the ab wheel, and place your full weight on the device
  • From this kneeling position, cross your legs behind you, and lift your feet off the mat (this will help stabilize you but make the movement a bit more challenging)
  • Next, I want you to lock your shoulders into place, and keep your back in neutral alignment
  • In fact, you could even round your upper back and maintain a semi-rounded position throughout the exercise
  • As with all functional exercises, brace your core tight and squeeze your glutes (this will bring your hips into a neutral position)
  • Begin the movement by rolling the wheel out in front of you while keeping your core tight
  • It is CRUCIAL that your torso alignment does not change throughout the movement
  • If your lower back position changes IN ANY WAY, you are defeating the purpose of this exercise
  • Roll out only as far as you can keep you low back straight!
  • Pause for a second at the fully extended position, while keeping your core tight
  • Reverse the movement by tightening your ab muscles even further and returning to the starting position
  • Don’t forget to keep your elbows straight the entire time.