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Waist · Wheel Roller
Ab Wheel Plank
Ab Wheel Plank is an intermediate compound yoga exercise that works the abs (waist), with the obliques and hip flexors assisting. It needs a wheel roller. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Wheel Roller
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Abdominals · rectus abdominis
Secondary muscles
- Obliques · external, internal obliques
- Hip Flexors · iliopsoas
How to do Ab Wheel Plank
- 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 until your body is in a plank position, with your arms extended and your body forming a straight line from head to knees.
- Hold the plank position, keeping your core engaged and your body stable, as long as required.
- Roll the ab wheel back to the starting position.
Form tips
- Keep your spine neutral and avoid letting your lower back sag. This helps protect your spine and ensures proper form.
- Focus on engaging your entire core, including your abdominals, obliques, and lower back, to maintain stability.
- Roll out and back in with controlled movements to maximize muscle engagement and minimize the risk of injury.
Ab Wheel Plank alternatives
More abs exercises
Ab Wheel Plank FAQ
What muscles does Ab Wheel Plank work?
Ab Wheel Plank mainly works the abs in the waist (rectus abdominis). The obliques and hip flexors work as secondary muscles.
What equipment do you need for Ab Wheel Plank?
You need a wheel roller.
How many sets and reps of Ab Wheel Plank should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Ab Wheel Plank 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 Plank burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Ab Wheel Plank?
Other exercises for the abs include Plank Lunges, Dumbbell Plank Pullthrough, High Plank and Long Lever Plank.
For developers
Use Ab Wheel Plank in your app
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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_XLYIXY" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_XLYIXY", "name": "Ab Wheel Plank", "model": "male", "counterpartId": "ex_BVY2OQ", "target": "Abs", "equipment": "Wheel Roller", "media": { "mp4": "https://…/ex_XLYIXY/mp4-720.mp4?…", "poster": "https://…/ex_XLYIXY/poster.jpg?…" } }