How to do a ab-wheel rollout

Setup:

1. Kneeling position: Kneel on a mat or comfortable surface.
2. Ab wheel grip: Grasp the ab wheel handles with both hands, shoulder-width apart.
3. Starting position: Position the ab wheel directly under your shoulders, with your arms extended and back straight. Engage your core.

The Lift:

1. Roll forward: Slowly roll the ab wheel forward, keeping your back straight and core engaged. Extend as far as you can while maintaining control and a neutral spine.
2. Hold and engage: Pause for a moment at the bottom of the movement, squeezing your abs.
3. Roll back: Engage your core and use your lats and abs to pull yourself back to the starting position. Avoid using momentum or letting your hips sag.
4. Repeat: Perform the desired number of repetitions.

Tips:

• Go slow: Focus on slow, controlled movements to maintain tension in your abs and protect your lower back.
• Don't overextend: If you feel pain or discomfort in your lower back, reduce your range of motion.
• Breathe: Exhale as you roll out, inhale as you roll back.

Variations:

• Standing ab wheel rollout: A more advanced version, performed from a standing position.
• Barbell rollout: Similar movement pattern using a barbell instead of an ab wheel.