Ab Wheel Progression | From Beginner to Advanced Level

ab wheel progression

Most of us are always searching for new ways to get those six pack abs. We try brutal workout routines and equipment that help us to build rock hard abs.

That is how we usually reach the ab wheel.

This little thing seems to be so simple to use. Grab it, and roll in and out.

But it is not at all. Most of us simply fall with the face on the floor for the first time and even if we could make a few reps we have to realize it requires powerful abs and upper body to perform the move correctly.

Hence, it is not the most suitable equipment for beginners. This “simple” exercise makes sweating even the most sporty athletes.

But, since it is such a powerful tool to train the entire core, it is worth to make it our friend. Of course, in tiny steps.

Here you will learn the steps of how to build an effective “relationship” with the ab wheel step by step.

Before you start using the ab wheel, you should do a few exercises that will prepare your body to use it. So, follow this ab wheel progression guide.

Ab Wheel Rollout Progression


The first exercise is the plank, but not the typical one. Instead of putting your forearms on the floor, stretch your arms slightly broader than your shoulders. Your body should be as straight as an arrow from your head to your toes. Tense your butt and look forward. Do not let your waist down or stoop.

Try to keep this position as long as you can, if you can do it for more than 1-2 minutes, go to the next exercise.

Walking forward from knee push up

The starting position is the knee push up. The aim is to walk with your arms as far as you can over your shoulder line. The further you go, the more your core muscles are activated.

Walking forward from standing position

The move is almost the same as the previous one, but you start from a standing position.

Plank on fitness ball

plank stability ball

Knee in front of the ball and place your forearms on it. Your forearms should be parallel to your body, and your upper arms should be vertical with it. Step back and lift your waist in a way to make your body straight.

Keep your body tensed and try not moving since you might lose your balance.

If you can hold this position for 1-2 minutes, you can go to the next exercise.

Fitness ball stirring

The starting position is like the previous one, but instead of being in a static position you stir the ball with little moves activating your core muscles even better. The larger circles you make, the harder the exercise will be.

Stir The Pot exercise

Rolling out on stability ball

Knee in front of the ball and put your arms on the ball, roll out until your arms are stretched, then go back to the starting position. This exercise is the light version of the ab wheel move.

swiss ball roll out

Progression with Ab Wheel

If you can perform the previous moves without difficulty, it is time to use the ab wheel.

Level 1.

Partial rolling out from kneeling position (have a wall in front of you)

Grab the handles of the ab wheel and take a kneeling position. Slowly roll forward and try to let your torso as close to the floor as possible. Reach the wall and then go back to the starting position. As you get better, increase the distance between you and wall gradually.

2. Level

Total rolling out from kneeling position (without the wall help). This is the traditional exercise.

3. Level

Partial rolling out from standing position with wall help. Gradually increase the distance between you and the wall.

4. Level

Total rolling out from standing position.

Go through the stages. You should have the basics to use the ab wheel correctly and safely.

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