Abdominal Exercises 17 of 20

Ab Wheel

Description: Start prone in a hands and knees position with the wheel in front. Hands are placed on the handles of the ab wheel. Arms are straight with elbows slightly bent. Before moving, perform an Abdominal Compression (pull your belly button toward your spine compressing the abdomen.) Roll wheel out away from body as far as you can comfortably go, keeping the abdominal muscles compressed, with elbows fixed and movement occurring at the shoulder and lumbar spine. Then contract the abs to roll the ab wheel back to the starting position.

Analysis: This is primarily an isometric core muscle exercise. Make sure to emphasize contractions in the core and abdomen and de-emphasize contractions in the hip flexors and latissimus dorsi.
This is a valuable exercise for increasing core stability.

Common Errors:

  • Excessive shoulder and hip flexion emphasizing the latissimus dorsi and hip flexors muscles.
  • Holding your breath. Breathe naturally! Some people prefer to exhale when extending the body outwards and inhale when contracting the body.
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    Primary muscles worked: Transversus Abdominis, Rectus Abdominis, Internal Obliques, External Obliques
    Secondary muscles worked: Hip Flexors, Latissimus Dorsi