Reverse Ab Wheel Rollout

Category

Core

Difficulty

Intermediate

Equipment

Ab Roller

Primary muscles

Rectus Abdominis, Obliques

Secondary muscles

Deltoids, Quadriceps Femoris

How to do it

1. Begin in a plank position with your hands on the floor, arms straight, and the ab roller set under your feet. Your legs should be straight back, forming a straight line from head to heels.
2. Engage your core and slowly roll the ab roller towards your hands, keeping your legs straight. Continue rolling until your thighs are vertical to the floor.
3. Hold the position briefly, ensuring your core is tight and your back is straight.
4. Roll the ab roller back to the starting position with control, maintaining a straight line with your body. Repeat for the desired number of repetitions.

Form tips

• Breathe steadily, exhaling as you roll the roller towards your hands and inhaling as you return to the starting position.
• Avoid arching your back; maintain a neutral spine to prevent strain on your lower back.
• Start with a small range of motion if you are new to this exercise, gradually increasing the distance as you build strength.
• Perform the exercise on a stable, non-slip surface to ensure safety and prevent slipping.