Ab Wheel For Beginners | Rollout Progression and Extra Exercises

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This video is a tutorial for the ab wheel for beginners. I personally think the ab wheel is a bit underrated and a lot of people don't know how much it translates to advanced calisthenics.

The ab rollout, even when done on your knees, is extremely effective at strengthening your core as it stabilizes your body during the movement. In this video I show a beginner ab wheel progression, start with small movements and gradually increasing the range of motion until reaching the full kneeling rollout, where you bring your face nearly to the floor.

After showing correct ab wheel form, I included a few extra exercises for building your core strength even more using the ab wheel. This is truly an effective piece of equipment. I highly recommend it, especially when considering how cheap it is. It's a no-brainer to add it to your repertoire.

-Ryan

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Creative Commons — Attribution 3.0 Unported — CC BY 3.0
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[OreoYifu]

Hes a doctor, a firefighter, a police officer, and now an ab wheel expert...what a multi talented man

[dck]

Thank you for specifically saying "you can't go all the way to the ground as a beginner, that would be too much" that really helps us dummies figure this out! I thought I was doing it wrong because I couldn't go all the way to the ground

[markussenn]

The cat is stretching as well at 4:07 😂. Thank you for the video!

[steveygti]

I just watched 5 other videos about proper techniques in using the Ab Roller. This video provides the best visual demonstration and best explanations. Thank you.

[angel-vflf]

best feeling ever is when you record yourself and you think youre bending your back but then when you rewatch the video you kept it perfectly straight

[trinawiggins]

Love how the cat stretched through the cat door along with your stretching. I just purchased my ab wheel (along with a jump rope) 2 days ago. Your video was the most helpful to me personally. Thank you.

[patrickvanmeter]

I have been using the ab wheel for well over 40 years. I recently bought two ab wheels that look like dumb bells. I use them to work my chest. Instead of your arms going in front, I go to the sides like doing inverted flies. I have become strong enough to do them from my feet. The wheel is one of the best pieces of equipment you could have and something you can take with you wherever you go. Start very slow at first. The wheel can create debilitating soreness in the beginning. I'm 82 and use the wheel about every 5 days.

[susiemull-ready]

I just received my ab wheel. I last used one in early 1970ties. Watched your video to make sure I am using it properly. I am 80 now and want my abs back. Looking forward to seeing them again.

[RK]

This videos helps a lot, day one for me, thought I was doing everything wrong. Good luck to everyone on their journey 🙏🏽

[MissBluebirddays]

I went from barely able to extend 50cm out from my knees, to finally 3 sets of 6-8 reps nose/chest to the ground. Such a good exercise.

Hi Ryan, love that you featured the underrated ab wheeler. I think it fits perfectly with your philosophy of frugal, no gimmicks, genuine strength building. I really enjoy your channel. Keep up the great work.

[M-ikaela]

Bought this a week ago and almost broke my back when I tried it for the first time lol thank you for this video, very helpful

[hearty]

I've been using the roller wrongly for about two weeks. But after watching this video, I'll start exercising with it correctly. Thank you.

[shaynaformity]

I never used an abs roller, but I saw one in a free box a couple weeks ago and took it home on a whim. I had no idea how to use it, so I watched your video. Thank you so much for demonstrating what the beginner movement looks like. I thought, "I could do that!" So I did. And then I did 4 or 5 very small rolls for a few days. Holy cow! My abs are so happy. It's as if they didn't know what to do, but now they know. I can feel them engage when I walk. It's the coolest feeling!

[Lavendeer]

Holy shit the first ten seconds of seeing you do this showed me how wrong I was doing it. Relying too much on my knees and back and it hurt like a mfer. Every video shows how to do it, but they all use the same pose: the one that nearly broke my back, because they're JACKED. Thank you so so much. Earned a sub

[Backwoodsmom]

I looked at my ah roller today that I have been too intimidated to use, and got onto YouTube to find progression videos and up pops Ryan 😃. Thanks for these tips, your channel really has been so helpful to me. I’m working on my frog stand because of you too. Then headstand, then handstand 🙏☺️

[angel_machariel]

Two minutes before this video, I tried my new wheel following what I saw on YouTube, only to realize it's for advanced athletes. My core muscles immediately screamed, showing me what the wheel trains and how much I need it. I'm a four-month fitness beginner.

[shemfarris]

the cat just showed the best way how to do it fellas

[MaryAnnDunham]

Thanks, I was feeling a bit discourage because I could not extend all the way, but I get it now, I'm a beginner! I did feel it even though I couldn't extend the distance, it's only day 1

[_Yamakaza_]

Thanks for this! I just got an ab roller and was afraid of being overwhelmed but you've made it easy to follow