The standing ab wheel rollout is a very effective core exercise which is most suited for the intermediate to advanced lifter. The difficulty of this exercise is pretty obvious and one should only attempt it if you have a very strong set of core muscles.
Now, this variation is much different than the conventional ab wheel rollout as you are alternating between a standing and prone position on the floor. So, first learning how to do a plank, followed by several progressive exercises is recommended. Give the standing ab wheel rollout a try once you’re more advanced in your core training.
In This Exercise
- Target Muscle Group: Rectus Abdominis, Obliques
- Type: Strength
- Mechanics: Compound
- Equipment: Ab wheel
- Difficulty: Intermediate/Advanced
- Stand with your legs shoulder-width distance apart while holding an ab wheel with both hands.
- Then, bend your knees and slowly lean forward and downward until you’re safely on the floor with the ab wheel breaking your controlled fall.
- Now, roll the wheel forward while keeping your core tight. Your back should be slightly rounded so your back does not hyperextend. Exhale during this portion of the exercise.
- Then, roll the wheel back toward your body and stand up when it’s as close to you as possible. Inhale during this portion of the exercise.
- Repeat for the desired number of reps.
Variations & Tips:
- Practice planks, physioball stirs, physioball alphabets, and physioball rollouts to develop the core strength and stabilization necessary before attempting the standing ab wheel rollout. (See video below for references).
- You can also do perform the ab rollout with a barbell to develop core strength.
- Use a weighted vest for added resistance.
- Only attempt the standing ab wheel rollout once you have developed a very strong core.
- Make sure your back is slightly rounded during the exercise. You don’t want to arch your back and cause extension in the lower back. This will also make the exercise much easier to perform effectively.
- The standing ab wheel rollout works the abdominal and oblique muscles.
Watch: How to do the safe standing ab wheel rollout progression
Watch: How to do the standing ab wheel rollout with a weighted vest
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