Kneeling Ab Wheel

This is a very advanced ab exercise, so if you’re not familiar with it, I would start out … usually what I do is I put something in front of you so that you’re stopping at something, a target, and you’re rolling back in. If you’re new to core exercises, if you’re new to strength training, definitely progress after you’ve done planks, some side planks and other different variations because again, this is a very vulnerable position, it can be, for your lower back. So just be weary of that.

So, I have a pretty big ab wheel here today for a demo, but these also come in different sizes. There are small ones. What I like to tell people is you want to make sure that the first thing that’s moving forward are your hips. So, a lot of people go into this and just roll out like this. This is wrong. You’re not getting any core with that. So you want to fall forward as if your hips and your glutes were falling first, and when you get to the point where you’re shaking, you’re going to come back in, almost like you’re doing a reverse crunch engaging here. So again, falling forward with my hips and my glutes. Notice how my back, there’s no rounding. We don’t want to see rounding. So you’re rolling out as far as you can without the compensation of your lower back rounding.

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