ex_72NW4T

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Waist · Wheel Roller

Wheels to Heaven

intermediatestrengthMale & female model

Wheels to Heaven is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors and lower back 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
Lower Back · Erector Spinae

How to do Wheels to Heaven

Lie on your back with your legs straight together, and your arms resting by your sides. Position an ab roller between your heels.
Lift your legs up towards the ceiling, keeping them slightly bent, holding the ab roller securely between your heels.
Engage your core and push your legs upward, raising your hips high off the floor.
Lower your hips back down slowly keeping your legs up. Repeat for the desired number of repetitions.

Form tips

Start with a smaller range of motion if you are new to the exercise and gradually increase it as you gain strength.
Breathe steadily: exhale as you lift your legs and hips, and inhale as you lower them back down.
Avoid using momentum to lift your hips; focus on using your abdominal muscles.

Wheels to Heaven alternatives

45 Degree Bicycle Twist Knee to Elbow

Abs · intermediate

Front Lever Raise to Hold

Abs · advanced

Bodyweight Knee to Hand Tap

Abs · intermediate

Crunch Frog on Floor

Abs · intermediate

More abs exercises

Wheels to Toes

Abs · intermediate

Exercise Ball Body Saw

Oblique Crunch

Band Side Bend

Lying Leg Raise

Med Ball Toe Touches

Diagonal Chop Right

Med Ball Side Wall Slams

Abs · intermediate

Wheels to Heaven FAQ

What muscles does Wheels to Heaven work?

Wheels to Heaven mainly works the abs in the waist (Rectus Abdominis). The hip flexors and lower back work as secondary muscles.

What equipment do you need for Wheels to Heaven?

You need a wheel roller.

How many sets and reps of Wheels to Heaven 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 Wheels to Heaven good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Wheels to Heaven 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 Wheels to Heaven?

Other exercises for the abs include 45 Degree Bicycle Twist Knee to Elbow, Front Lever Raise to Hold, Bodyweight Knee to Hand Tap and Crunch Frog on Floor.

For developers

Use Wheels to Heaven 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.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_72NW4T" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_72NW4T",
  "name": "Wheels to Heaven",
  "model": "male",
  "counterpartId": "ex_RIBC53",
  "target": "Abs",
  "equipment": "Wheel Roller",
  "media": {
    "mp4": "https://…/ex_72NW4T/mp4-720.mp4?…",
    "poster": "https://…/ex_72NW4T/poster.jpg?…"
  }
}