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Sculpt a rock-hard six-pack with the ab wheel rollout

The ab wheel rollout is a comprehensive upper-body exercise that focuses on strengthening the core muscles but also enhances stability and power in the arms, shoulders, and back. This makes the move an essential tool in not only sculpting a lean, defined and athletic midsection but in building functional strength that can benefit every one of your daily activities, says New Body Plan’s Joe Warner

The ab wheel rollout is an exercise tool that emphasises both form and function. Its straightforward design is adept at targeting essential muscle groups such as the abdominals, shoulders, arms, and core, contributing to overall physical performance rather than merely appearance. Utilising an ab wheel can lead to more robust muscles and enhanced stability, instead of concentrating solely on aesthetics. Read on to discover how you can incorporate this essential move into your training plan so you can start to sculpt the lean, defined and athletic physique you want!

TL;DR The ab wheel rollout is a core exercise that targets the abs, obliques, lower back, and even shoulders. It enhances overall stability, builds a strong and attractive core, and can be performed with minimal equipment, anytime and anywhere. It should form a core component of any serious workout programme designed to build strength, increase speed, add muscle mass or improve functional fitness.

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What is the ab wheel rollout?

The ab wheel rollout is a core strengthening exercise performed with a simple wheel attached to a handle. By engaging your entire upper body, especially your abdominal muscles, you extend your body into a straight position and then retract it. This action is more than a core blaster; it’s a symphony of muscle engagement that builds strength and stability, as per a study in the Journal of Strength and Conditioning Research.

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What muscles does the ab wheel rollout work?

The ab wheel rollout targets primarily the abdominal muscles, including the rectus abdominis and the obliques. Additionally, it engages the lower back, hips, shoulders, and even the chest and triceps. It’s a compound movement that resonates through your entire upper body, creating a symphonic workout that touches every note of muscular engagement.

Why is the ab wheel rollout so good?

The effectiveness of the ab wheel rollout lies in its comprehensive nature. Not confined to aesthetics, it fosters functional strength. A study published in Sports Medicine found that it significantly impacts core stability and balance, key elements in everyday activities and performance sports. Simplicity, affordability, and multifaceted benefits make it an excellent choice.

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How do I perform the ab wheel rollout?

To perform rollouts, kneel on a mat, grip the handles, and slowly roll forward, extending your body. Keep your core engaged, and your back straight. Roll out as far as you can, then contract your abs to return to the starting position. Proper form is essential; a study in the Clinical Biomechanics journal emphasised the importance of alignment to minimise strain and maximise benefit. See below for more detailed info on how to do the move, as well as sets and reps guides.

When should I do the ab wheel rollout?

Integrate the rollout into your core or full-body workout routine. It fits neatly into various fitness goals, whether you aim for muscle building, fat loss, or general fitness. It’s versatile, so incorporate it two to three times a week.

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What equipment do I need to do the ab wheel rollout?

All you need is an abs wheel and an exercise mat for comfort. The wheel is a compact and affordable piece of equipment, readily available in sports stores or online.

What other moves are similar to the ab wheel rollout?

Similar exercises include the plank, stability ball rollout, and TRX fallout. They share the core-engaging feature but offer variations in equipment and intensity.

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Is the ab wheel rollout suitable for beginners?

Yes, with proper guidance and gradual progression, beginners can safely enjoy the benefits. Focus on form, practice patience, and adjust the intensity as you become more comfortable.

What else do I need to know about the ab wheel rollout?

Understanding your body and progressing at a suitable pace is vital. Consistent practice, combined with complementary exercises and nutrition, will bring about noticeable changes in strength, aesthetics, and performance.

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How to do the ab wheel rollout

  • Start with proper alignment
  • Engage your core throughout
  • Roll out slowly, maintaining control
  • Retract by pulling with your abs, not your arms
  • Focus on quality over quantity

How many reps should I do?

10-15 repetitions, focusing on perfect form.

How many sets should I do?

3-4 sets, with up to 2 minutes of rest between sets.

How much weight should I lift?

It’s a bodyweight exercise, so no extra weight is needed.

How to get six pack abs

Progression exercise

Make it harder: Standing ab wheel rollout, which demands more core strength and stability.

Regression exercise

Make it easier: Knee rollouts or using a stability ball; these allow controlled practice with reduced intensity.

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