- Kneel on floor or mat. Grasp handles on wheel to each side
with overhand grip. Position wheel near front of knees and lean
over wheel with arms extended downward, supporting upper body.
- With arms straight, roll wheel out as far as possible. Lower
body gently to floor extending arms forward. Raise body back
up by flexing hips and pulling arms back to original position.
Return until hips are extended. Repeat.
- Keep elbows straight or nearly straight throughout exercise.
Rectus Abdominis and Obliques practically contract isometrically
since little waist flexion occurs under resistance. With no waist
flexion, Rectus Abdominis and External Oblique act to stabilize
pelvis and waist during hip flexion. See target
muscle of rollout question. Also see Spot
Reduction Myth and Lower
- Descending only part way down is much easier and can be performed
in this way to progress into exercise. Movement can also be made
easier by performing exercise up an incline (i.e. end of incline
ab board or decline bench) or assisted by cable.
- Make sure to roll out until shoulder is fully extended through
full range of motion. Exercise can be made much more challenging
by performing exercise on feet with knees straight, up an incline
progressing to floor.