Roll out your ultimate abs in the next 90 days starting here…
The ab rollout exercise is one of the undisputed best ab exercises you can do to build core strength and six pack abs. That said, if you do it incorrectly you can quickly hurt yourself. This video shows you how to do an ab rollout using either an ab wheel, a physioball or a barbell. The proper progression between the variations of this ab exercise are also shown so you can adapt it to meet your current ability level.
To start, you want to perform the ab rollouts from a physioball since it provides you with a higher elevation from the ground. The closer you get to parallel to the ground the more your body will have to fight the force of gravity. Your abs and core will work on overtime to try and resist the urge to cave in and crash to the ground.
From this plank position you can begin by performing small circular movements like the physioball stirs, or more dynamic movements like the alphabet abs exercise demands. From there, you can attempt your first ab roll out rep making sure to stabilize your core throughout the movement.
Once you’ve mastered the physioball version of this ab exercise you want to move onto the actual ab wheel. This piece of ab training equipment is still one of the absolute best ways to hit your abs. You perform the ab wheel rollouts first from your knees to be sure you’ve got enough ab strength to do it properly.
Next you move up to the barbell rollout version of this exercise. The wheel effect is the same but you get the increased force of friction that you must overcome on the way back in. In the video I’m using three hundred and fifteen pounds and the abs have to work really hard to control the outward momentum and pull back in.
Start by giving this ab rollout progression a try and when you’re ready to take your six pack ab results to the next level, head to and get the complete pro athlete training system. Go from a zero pack to a 6 pack in the next 90 days with a professional athlete trainer coaching your every workout.
For more ab wheel workouts (including a total body workout you can do with one) as well as more home ab exercises you can do anywhere, be sure to subscribe to our youtube channel at
39 comments
Jeff has a hickey
Your teaching diamonds thanks
gyno??
not even jeff does the standing one all the way out…
just because i think its needed, does this video needs a rework ?
since you told us we shouldn'T do planks…
so should we master them ?
5:20 it is full range of motion of this exercise?
He's not rolling far enough out! There's a further 6 to 8 inches of travel he's NOT doing. And that is the hard part. Think nose to floor.
My lowere back now hurts bro, should I not extend too far?
how do you get to where you can do 1000 and 500 sit-ups
Goku called he wants his cheat sheet back
Jeffobots, ROLL OUT!!!
Need me an ab wheel
Jeff, wear a shirt, ur too old.
I was convinced I could NOT do this. I was skipping steps! No wonder. Thank you. I can do a plank. So, I will start with #2! Perhaps I'll be ready for the wheel by February!
Will it get me six packs?
I like this Ab wheel machine very well and it works properly
Traducción al español😥
Q: does it become harder on a barbell by adding weight? I think yes because momentum becomes stronger and therefore pulling it back becomes harder no??
Do you not want to go into full extension on the standing roll out ?
Jeff could you launched abs wheel vídeo in spanish? In order to understand better your lessons about how to do exercise with it.
Interestingly, I thought your lower back should become parallel with your thighs. I should have clued in when this started causing me discomfort that maybe I wasn’t doing it correctly…
What ab Roller did you use? I want to purchase.
Can I do this with a skateboard and a bar?
These Were Awesome, Steve! 👍😀
Awesome training on ab wheel! Thank you.
Does anyone else get a little arm pain when doing these? I definitely feel it in the core and follow the correct form
You are all wrong, if you are not doing it like this https://youtu.be/1TmbgTSb3Xs
Jeff is the best!
Am I supposed to feel the burn on my abs the same way that I do crunches? Am I supposed to flex my abs while doing it?
Thanks for your good advice. I'm a total beginner.
trying doing these excercises while eating a tuna sandwich.. now that is a real challenge Jeff!
Is it that you can’t extend your arms all the way out or that’s just not optimal for that workout? Stretching them out like a lalanne pushup
I just bought an ab wheel and i needed this
How long do I do this daily?
@ATHLEAN-X Any thoughts on using a resistance band around my waist (attached to a pull up bar above my head in the starting position) to assist on the roll out / in with the toes? I find quite easy to do a few dozen reps following your form advices, but too hard to do just 2 or 3 on the toes. It stress my lower back too much.
I tried with the band and seems like a nice intermediate/adaptation exercise and the plan was to lower the resistance of the band until I can do with proper form without any assistance / pain in the lower back.
My question is: Would the band around the waist the best method? Does it impact the exercise negatively in any way?
Thank you I’m glad I’ve been doing them right and I’m a middle aged older female lol I’m proud ! Thank you for all the help I appreciate it!
Physics nerd here:
It's not friction you're overcoming with the barbell one, it's the momentum/inertia of the added weight.
Friction doesn't really come in here because you're not sliding the weights around (which is kinetic friction and the added weight would be a challenge on sliding in, but would help you not overextend sliding out),
you're rolling them which uses static friction and that's just how wheels work when they don't skid. The rolling friction part doesn't really add much difficulty here, it's the added mass. If the weights were just giant light wheels with rubberized tread you might be able to get more friction that a smooth metal heavy barbell. But if that wheel were light then it wouldn't be hard than the heavy barbell even though the force of friction could be the same.
The standing ab roll out scares me… lol
What about destroyed cartlige, ligaments and cracking sound in and around knee after using that ab wheel. It happened me. Extreme pain, not worth the six pack. Otherwise good video.