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Waist · Wheel Roller
Ab Wheel All the Way Out
Ab Wheel All the Way Out is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors and shoulders assisting. It needs a wheel roller. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Wheel Roller
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Abdominals · rectus abdominis
Secondary muscles
- Hip Flexors · iliopsoas
- Shoulders · deltoids
How to do Ab Wheel All the Way Out
- Start by kneeling on a mat with the ab wheel placed on the floor in front of you, holding it with both hands. Ensure your arms are extended and your back is straight.
- Roll the ab wheel forward, extending your body into a straight line while keeping your core engaged and your hips slightly extended backward.
- Roll the ab wheel back to the starting position, using your core muscles to control the movement and maintain stability.
- Repeat the movement, extending fully and returning to the starting position each time.
Form tips
- Keep your core muscles engaged throughout the exercise to protect your lower back and maintain stability.
- Perform the movement slowly and with control, avoiding using momentum to maximize muscle engagement.
- Ensure your hips are slightly extended backward when rolling out to maintain proper form and prevent lower back strain.
Ab Wheel All the Way Out alternatives
More abs exercises
Ab Wheel All the Way Out FAQ
What muscles does Ab Wheel All the Way Out work?
Ab Wheel All the Way Out mainly works the abs in the waist (rectus abdominis). The hip flexors and shoulders work as secondary muscles.
What equipment do you need for Ab Wheel All the Way Out?
You need a wheel roller.
How many sets and reps of Ab Wheel All the Way Out should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Ab Wheel All the Way Out good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Ab Wheel All the Way Out burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Ab Wheel All the Way Out?
Other exercises for the abs include Dumbbell Ab Crunch, Ab Tuck, Over Weight Ab Crunch and Reverse Crunch With Kick Out.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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