Ab Wheel Rollout: Build Strong Abs with Ease

The ab wheel rollout exercise may appear to be a simple, rolling motion that is great fitness equipment. Although it is fun, it is a strenuous ab workout suitable for advanced fitness trainers.

Learn to do ab wheel rollout today, and move your education to the next level!

Ab Wheel Rollout: Working Muscles

Primary Muscle Group

Ab wheel rollout principally involves two of the most significant muscles in the core, the rectus abdominals, and the transverse abdominis.

The rectus abdominals are the most well-known muscle in the abdomen region. The muscle gives you the popularly desired “six six-pack abs.” However, the rectus abdominal’s function isn’t just to show off. It helps stabilize the midsection, gives spinal support for the lumbar region, and aids in breathing!

This ab wheel rollout helps to treat the less well-known transverse abdominis. The transverse abdominis muscle is located on the lateral side of the abdominal wall. It is considered to be the deepest muscle that forms our core.

The transverse abdominis performs numerous functions like support for organs of the internal. It is primarily used to stabilize our spine and pelvis. It is why it’s been referred to as the body’s own lifting belt.

Secondary Muscle Group

Ab wheel rollout out strengthens your lateral obliques, lats, deltoids, and various back muscles. In this exercise, the lats and oblique muscles strengthen to stabilize the upper body while you move outwards.

The forearms and deltoids are activated to control the wheel, allowing you to safely complete an ab wheel rollout.

Ab Wheel Rollout: Benefits

Ab Wheel Rollout Benefits

#1 Improved Total Core Strength

If you’re an athlete, bodybuilder, or simply someone interested in fitness and energizing your core is vital to performing all exercises. Contrary to other exercises for abs, such as the ab wheel rollout, this one will work almost every muscle in the core in the same way.

This exercise is sure to improve your core strength and help you reach those fitness targets in a short time.

#2 Reduced Lower Back Pain

One of the main causes of back pain causes is a weak core. The weakness in the core could result in a myriad of issues, including poor posture and lower back injuries.

That’s why the ab wheel exercise is one of the most effective exercises that can help to alleviate or alleviate the lower backache. If you are suffering from back pain, try this workout a go!

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#3 Convenience

Another benefit of ab wheel rollout is the convenience aspect. There is no gym equipment required to do this workout. You require an ab wheel and a wide space, and you’re all set for a total exercise routine!

Ab Wheel Rollout: Instructions


To complete this exercise, you’ll require an ab wheel rollout.


  • Place your knees on the floor and put the abs wheel in front of you. Note: You may need to lay a mat or towel under your knees.
  • Grab the wheel’s handles, and then place your entire body weight onto the wheels.
  • Cross your legs, or keep them straight. Your feet may remain on the ground, or you can raise your feet, which requires greater stability.
  • Do a pull-up on your belly button toward your spine and engage your core.


  1. Keeping your arms straight, slowly turn the wheel straight to the outside. You should roll as much as you can before you feel your back arched.
  2. Stop for a second to regain your balance in this posture. After that, you can squeeze your abs and slowly return to your starting position.
  3. Keep your core tight in your core, and repeat for the desired number of repetitions.


Based on your strength, you should try to finish anywhere between 6 and 12 repetitions over 3-4 sets of an ab wheel rollout. Keep in mind that slower is more effective during this workout!

How many abs reps do you need a day?

Work the abs as muscles. “They’ll perform 200 repetitions of abs workout each day and the next day wonder why they’ve developed hernias.” To strengthen your abs, perform ten to 15 reps. Then raise the intensity with more repetitions. Take a day off between sessions so that the muscles can recover.

Ab Wheel Rollout: Mistakes

Ab Wheel Rollout Mistakes

#1 Archiving The Back

I often see people doing ab wheel rollout while having an anterior tilt of the pelvis. This means that the lower part of their back has been bent forwards, and their back is arched.

The spine position creates a lot of strain on the lower back, resulting in serious injuries. If you experience any discomfort or discomfort in the lower part of your back during the ab wheel exercise, Stop!

To avoid this error to correct this mistake, you must feel that you’re bringing your navel towards your spine. You should keep your back straight or slightly rounded position for the workout course.

#2 Bending Your Elbows

Another mistake that is often to avoid during an ab wheel workout is to bend your elbows. This can cause muscle tension in your back during the exercise movement that reduces your gains.

Ab wheel rollout shouldn’t be an arm workout. Instead, ensure that your elbows are straight and hold the abdominal muscles in tension!

#3 Using Your Arms

Certain people use their arms to push back the wheel after high points of the exercise. By pulling with your arms, you take all tension off the heart. This allows you to perform many more “cheat” repetitions.

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The bottom line is that it’s always better to complete fewer repetitions using a proper form rather than doing more reps with poor technique. Utilize your core to start the pull back to the beginning position. You’ll get more advantages from performing an ab wheel rollout t by this method.

Ab Wheel Rollout: Variations

#1 Twisting Ab Wheel Rollout

To increase the difficulty of the ab wheel rollout, consider moving the wheel slightly towards the left or right. This slight twist can help challenge the muscles of your abs and your obliques. It also makes the workout more exciting!

#2 Barbell Ab Rollout

Are you without Ab wheels? Don’t worry! You can perform the same exercise using an exercise bar and some weights.

Attach the light weights to the barbell, and hold it with an overhand grip. Keep your hands together. After that, roll out using the same procedure as an ab wheel rollout.

#3 Stability Ball Ab Rollout

Stability ball ab rollout is a fantastic alternative for those new to the sport and who find rolling out with the abs wheel difficult. Put your forearms on the stability ball in front of your body and gradually straighten your arms to extend them outwards.

After that, you can squeeze your abdominal muscles to return the ball to its original position.

*Note: the smaller the ball for stability greater the difficulty of the rollout!

Ab Wheel Rollout: Alternatives

If you’ve enjoyed the ab wheel rollout, you should check out these ab exercises to build your core strength.

#1 Plank Reaches

Start in a forearm plank position, keeping the back in a straight line, with your elbows under your shoulders and your core firmly engaged.

Next, extend towards the front with just one hand. Take a second and then return to your plank position. Reverse arms. Repeat!

#2 Close In And Out

Start in a high plank with your hands on the ground beneath your shoulders, with your legs straight ahead of you while keeping your shoulders straight.

Keep the steady hand place, squeeze your abs, then jump ahead. When you’ve landed, you will jump back to your starting point. Repeat!

#3 Reverse Crunches

Place your feet on the ground and keep your legs straight ahead. Lean back and put your palms on the floor for stability. Lift your legs off the ground, and then contract your abs until you can draw your knees towards your body.

After that, you can straighten your legs, then return to your starting position. Make sure your abs are tight, and keep going!

Is Ab Wheel Rollout Effective?

Is Ab Wheel Rollout Effective

It’s not easy to be a good person. The same holds true for ab wheel rollout. It may appear tiny, but using it to exercise isn’t easy. For the roller to work effectively, it is necessary to stretch your body in a plank. Because the roller is equipped with wheels, you’d be able to turn it into a spinning wheel which can cause pain. However, it is efficient because you can engage all the muscles in your core in one movement.

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The name says it all, ab wheel rollout will aid in keeping your abs in shape. Ab wheel rollout are targeted at the hip flexor muscles and the transverse abdominis muscle. These are the main muscles that are targeted with the ab wheel rollout. To do the wheel exercise properly, you’ll need to build your core muscles. If you don’t, you’ll not be able to progress when doing the exercise. This is why it’s important to start slow, so you can build the muscles required to perform all the way.

Ab wheel rollout will strengthen your deltoids and lats, while the rolling in part is the one that requires a significant amount of core muscle strength. It’s easy to think that the motion range required for a ab wheel rollout is only a matter of strength in the core. However, this isn’t the reality – a successful ab wheel rollout requires coordination. For a smooth ab wheel rollout, you must be proficient in controlling the movements of your shoulder muscles and your flexors. Also, the fact that you need to keep your balance upon the wheels makes ab wheel rollout harder, but that’s why it’s extremely effective.

Last Words

It is a tiny but robust device that engages the core muscles and your upper body. It comes with a wheel accompanied by a handle on both sides that glides smoothly across all surfaces.

If executed with care when executed with precision, ab wheel rollout is among the most difficult difficulties to develop next-level strength. It requires strength and stability to ensure the proper execution. Therefore, it is only recommended if you’ve got a strong fitness base. Furthermore, the strain it puts on your abdominal area is not recommended for those suffering from the lower back, spinal or abdominal injuries.


  • Timothy P. Carnes

    Timothy P. Carnes is a certified personal trainer with a Bachelor's degree in Exercise Science from the University of Florida. With over 8 years of experience in the fitness industry, Timothy is an expert in strength and conditioning, body composition, and overall health and wellness. He also holds certifications in strength and conditioning through the National Strength and Conditioning Association (NSCA) and corrective exercise through the National Academy of Sports Medicine (NASM). As an author at FitGAG, he shares his knowledge and expertise on a variety of topics, including strength training, body composition, and overall health and wellness tips. Timothy believes that consistency and discipline are the keys to achieving fitness goals, and he strives to inspire his readers to prioritize their fitness and wellness journey. Through his articles, Timothy aims to empower his readers to take control of their health, enhance their performance, and live their best lives.

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