The Ab Wheel Progression: Beginners to Advanced

Exercises for beginners | Progress with ab wheel | Best Ab Roller | FAQ

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 workout.

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 making it our friend. Of course, in tiny steps.

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

Before you start using this fantastic workout equipment, you should do a few ab roller exercises for beginners that will prepare your body to use it. So, follow this ab wheel progression guide.

For a safe workout, you need the best equipment, this is the one I recommend.

Lifeline Power Wheel for At Home Full Body Functional Fitness
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Lifeline Power Wheel for At Home Full Body Functional Fitness
With this unique ab roller, we can perform even more core exercises since it has foot straps. With this equipment, you'll build balance, coordination, and stamina while strengthening your core, upper and lower body.

Ab wheel exercises for beginners


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 them. 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 rollout.

swiss ball roll out

How to progress on ab wheel

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

Note: In my opinion, the Perfect Fitness Ab Carver Pro is the best choice for beginners because of its wide design and built-in kinetic engine. Because of this, you can get started with it more easily.

Level 1.

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

Grab the handles of the roller 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 the wall gradually.

2. Level (ab rollout on knees)

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 (ab wheel from feet/standing ab wheel)

Total rolling out from standing position.

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

Eventually, you want to extend your stomach just a few inches above the ground so that you can gain the maximum range of motion (ROM). That is important for effective strength training.


What are the ab wheel benefits?

This is exercise is the ultimate move to train your entire core meaning your lower back, transverse, and rectus abdominis, external and internal oblique. It makes your midsection really strong. With ab wheel exercise variations you can focus on one particular muscle group more. Also, it works your shoulders, arms, and chest very well. Anyway, it provides almost a full-body workout.

muscles worked
Muscles worked – Ab roller effectiveness

Can you suggest to me an ab roller workout routine?

The best is if you combine wit with other core strength exercises and go from the easier moves to the harder ones. Also, it depends on your fitness. For easier variations have more reps and the harder ones have less. Anyway, here is a great book.

Ab Wheel Workouts: 50 Exercises to Stretch and Strengthen Your Abs, Core, Arms, Back and Legs
Follow the program in this book and achieve the ripped, rock-hard abs you’ve always wanted

How long does it take to master the ab roller?

Your success with an ab roller depends on how low your body fat is and how strong your core is when you start out. However, you should expect to see your abs within about 3 months of using a roller consistently. Getting a six-pack should be possible if you have the right diet, attitude, and technique.

How many times a week should I use the ab roller?

Using an ab roller every day to lose belly fat may seem tempting, but it’s not recommended and not effective. Between workouts, muscles need time to recover. Furthermore, quality matters more than quantity. So you should only use an ab roller three to four times a week. You’re better off doing good repetitions with good form three times a week than low-quality routines all the time.

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Last update on 2023-10-02 / Affiliate links / Images from Amazon Product Advertising API