Ab wheel rollouts require very strong abs.
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The ab wheel rollout is a challenging ab exercise that involves balancing on your knees and hands -- with your hands on a small wheel axle -- while pushing the wheel forward until your body is fully extended and then backwards to the starting position. This requires a great deal of strength in the abdominals. In order to build your way up to doing ab wheel rollouts, it is necessary to progressively build strength in your abs. With a good ab-strengthening routine, you'll be well on your way. Perform one set of each routine exercise at least three times each week and work your way up to performing three sets.1.
Warm up by walking or jogging for 10 minutes.2.
Do passГ© abs. Lie on your back on a mat. Lift your upper body, bend your elbows back and place your forearms on the floor behind you, resting the weight of your upper body on your arms. Lift your legs up, bending your knees 90 degrees. Your calves should be parallel with the floor. Tighten your abs. Extend your right leg out, straightening it and forming a 45-degree angle with the floor. At the same time pull your left knee in toward your chest. Bend your right leg, bringing your right knee into your chest. At the same time, extend your left leg out, straightening it and forming a 45-degree angle with the floor. Repeat 15 times.3.
Hold the plank. Get into a push-up position with your forearms flat on the floor and your body in a straight line. Tighten your abs and glutes. Hold this position for 30 seconds or as long as you can. Repeat five times. For an easier version, try the plank with your knees of the floor instead of your toes.4.
Perform side crunches. Kneel on a mat with your legs bent 90 degrees. Lean to the right and place your right hand on the floor. Place your left hand on your head. Extend your left leg into the air, holding it parallel to the floor. Extend your left arm out so that it is in line with your left leg. Lower your left leg back onto the floor and move your left hand back onto the back of your head. Repeat 15 times on each side.5.
Do the torso twist. Sit on the floor with your legs crossed. Lift your arms up to shoulder height and extend them out in front of you. Twist from the waist to the right as far as you can. Return to the center. Twist to the right as far as you can. Repeat 12 times.6.
Test your strength with the stability ball workout. This exercise is slightly easier than the ab wheel rollout. Kneel on a mat with your legs bent 90 degrees. Place a stability ball about one foot in front of you. Grasp your hands together and place them on the stability ball. Slide your hands and forearms along the ball, pushing the ball forward and extending your body forward as far as you can. Then, roll the ball back to the starting position along your forearms and hands. Repeat 15 times or as many times as you can.7.
Cool down by walking or jogging for 10 minutes.
- Stability ball
- Talk to your doctor before starting any new exercises.