MASTER THE AB WHEEL

The ab wheel looks so cute and adorable, doesn’t it? It’s a wolf dressed up like a sheep because it’s one of the toughest exercises for core strength on the planet.

The challenge lies in the rollout. As you lengthen your body, you create a longer lever, making your body increasingly harder to control without breaking form.

When you perform the rollout from your knees, the lever is shorter, making the exercise easier to master.

The wobbly element adds another challenge: coordination and stability. If you can perform the ab wheel from a standing position, roll all the way out, and maintain your form all the way back, you’re definitely badass powerful!

The error I see most often is failing to keep the core and spine stiff. Instead, the lower back breaks into hyperextension as you try to pull yourself back up.

The opposite is how you want to perform the ab wheel.

Hold a strong shitty man pose—aka a flexed pelvis—and use your abs to maintain that position throughout the movement. Your body moves, but your core position doesn’t collapse.

The easiest part is the descent. You’re naturally stronger during the lengthening, or eccentric, phase than you are during the shortening, or concentric, phase. That’s why rolling yourself back up is where the real challenge begins.

To make your ab wheel work productive, you first need to build your baseline strength. We’ll use progressively more challenging variations that help you grow stronger workout after workout until you’re ready for more demanding rollouts.

And you don’t necessarily need an ab wheel.

You can use a barbell with two small plates, a rolling pin for baking, a gym ball, or another piece of equipment that allows you to roll out and progressively challenge your core.

LET’S START WITH THE BASELINE WORK!