ex_35BYOD

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Waist · Wheel Roller

Wheels to Toes

intermediatestrengthMale & female model

Wheels to Toes 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 Wheels to Toes

Lie on your back with your legs straight together and your arms extended diagonally overhead, holding an ab roller.
Lift your legs up towards the ceiling, keeping them straight, and simultaneously raise the ab roller towards your toes, lifting your upper back off the floor.
Slowly lower your legs and the ab roller back down to the starting position, stopping just before they touch the floor.
Repeat the movement for the desired number of repetitions.

Form tips

Use a mat or soft surface to support your back and prevent discomfort.
Ensure your lower back stays in contact with the floor when your legs are lowered.
Start with a smaller range of motion if you are new to the exercise and gradually increase it as you gain strength.

Wheels to Toes alternatives

45 Degree Bicycle Twist Knee to Elbow

Abs · intermediate

Bodyweight Knee to Hand Tap

Abs · intermediate

Front Lever Raise to Hold

Abs · advanced

Seated Flutter Kicks

Abs · beginner

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Ab Wheel Halfway Out

Plate Russian Twist

Bench Knee Tucks

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Wheels to Toes FAQ

What muscles does Wheels to Toes work?

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

What equipment do you need for Wheels to Toes?

You need a wheel roller.

How many sets and reps of Wheels to Toes 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 Toes 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 Toes 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 Toes?

Other exercises for the abs include 45 Degree Bicycle Twist Knee to Elbow, Bodyweight Knee to Hand Tap, Front Lever Raise to Hold and Seated Flutter Kicks.

For developers

Use Wheels to Toes 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.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_35BYOD" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_35BYOD",
  "name": "Wheels to Toes",
  "model": "male",
  "counterpartId": "ex_QHIARP",
  "target": "Abs",
  "equipment": "Wheel Roller",
  "media": {
    "mp4": "https://…/ex_35BYOD/mp4-720.mp4?…",
    "poster": "https://…/ex_35BYOD/poster.jpg?…"
  }
}