Start Position
Kneel on the floor with the ab wheel placed directly in front of you, centered under your chest. Grip the handles firmly with both hands.

Engage Your Core
Brace your abs and keep your back flat. Avoid arching or sagging as you move forward.

Roll Out
Slowly extend the wheel forward, keeping your arms straight. Go only as far as you can while maintaining control, usually about 70–90% of your full range.

Hold Briefly
Pause for a second at the extended position, keeping your core tight and hips aligned.

Return to Start
Use your abs (not your lower back) to pull the wheel back toward your knees, returning to the starting position.