Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Waist · Wheel Roller
Ab Wheel Take It or Leave It
Ab Wheel Take It or Leave It is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors 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
How to do Ab Wheel Take It or Leave It
- Lie on your back with your legs bent at 90 degrees and your feet off the floor, forming a tabletop position. Hold the AB wheel overhead with both hands, keeping your arms straight.
- Engage your core and lift your chest towards your knees to perform a crunch, bringing the AB wheel towards your shins.
- Place the AB wheel gently on your shins and lower your upper body back to the floor, keeping your legs in the tabletop position.
- Perform another crunch, reaching up to grab the AB wheel from your shins, and then lower your upper body back to the floor. Repeat for the desired number of repetitions.
Form tips
- Ensure your legs remain bent at 90 degrees and your shins stay parallel to the floor throughout the exercise.
- Avoid using momentum to lift your upper body; focus on using your abdominal muscles.
- Perform the exercise on a comfortable, non-slip surface to ensure safety and reduce discomfort.
Ab Wheel Take It or Leave It alternatives
More abs exercises
Ab Wheel Take It or Leave It FAQ
What muscles does Ab Wheel Take It or Leave It work?
Ab Wheel Take It or Leave It mainly works the abs in the waist (Rectus Abdominis). The hip flexors work as secondary muscles.
What equipment do you need for Ab Wheel Take It or Leave It?
You need a wheel roller.
How many sets and reps of Ab Wheel Take It or Leave It 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 Take It or Leave It 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 Take It or Leave It 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 Take It or Leave It?
Other exercises for the abs include Dumbbell Ab Crunch, Ab Tuck, Over Weight Ab Crunch and Ab Mat Sit-Up.
For developers
Use Ab Wheel Take It or Leave It 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_LZS26F" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_LZS26F", "name": "Ab Wheel Take It or Leave It", "model": "male", "counterpartId": "ex_EOMHTZ", "target": "Abs", "equipment": "Wheel Roller", "media": { "mp4": "https://…/ex_LZS26F/mp4-720.mp4?…", "poster": "https://…/ex_LZS26F/poster.jpg?…" } }