Ab Wheel Rollout

The ab wheel rollout is a core-strength exercise where you roll a small wheel forward and back while keeping your body in one straight line. It trains your abs and deep core to stop your lower back from arching, and it also works your lats, hip flexors, and shoulders as you control the wheel.

Start on your knees with the ab wheel on the floor in front of you. Place both hands on the handles so your wrists are under your shoulders. Push your hips slightly forward and tuck your tailbone so your lower back is flat and your ribs are down. This locked-in torso position is your starting point.

Before you roll, brace your abs hard, as if someone is about to poke your stomach. Slowly roll the wheel straight forward and let your body unfold. Only go as far as you can while keeping your lower back flat. When you reach your limit, pull yourself back by driving your hips down and curling your abs, not by yanking with your arms.

Breathe in and brace before each rollout, then exhale as you pull back. If the full range is too hard, stop the wheel earlier or roll toward a wall to shorten the range. To make it harder, start from a standing position or roll out on an incline, but only if you can keep your low back flat the whole time.

Fault: The lower back sags or arches as you roll out. Fix: Shorten your range. Start with a posterior tilt - tuck your tailbone and keep your ribs down - and only roll as far as you can hold that flat-back position.

Fault: You pull the wheel back using your arms and shoulders instead of your abs. Fix: Think about driving your hips down toward the floor and curling your torso closed. The arms guide the wheel; your abs do the pulling.

Fault: You roll out too far and lose control at the bottom. Fix: Stop the rollout the moment your low back starts to extend. Add range a little at a time only when you can return with a flat back.