Ab Wheel Exercises for Beginners: A Quick Guide

An Ab roller allows you to exercise different parts of your body depending on how you use it. Regardless of the variation, you choose to use, you need to engage your abs and keep your back straight to ensure the best work out experience.

You can start your workout on your feet rather than in the standard kneeling position. This way, you will have a wider range of motion which exercises more muscles. Here are a few Ab wheel exercises for beginners:

Standard rollout

This workout requires you to first go on your knees with the Ab roller right in front of you. Then grip its handles and push it forward. Lower your torso forward without touching the floor.  Make sure that your arms and back are straight as you move forward. Then pull the ab roller back to where you started.

You have to make sure that you do this correctly; otherwise, it might result in injury. For example, stretching too soon or too far can result in injury to your shoulder. You can instead start with a variation that involves using a stability ball to provide support.

Kneeling rollout

With your hands on the roller handles, spread your knees hop width apart. Then push the roller as wide as possible. The best way to go about this would be rolling the wheel forward into your chest touches the floor and arms fully extended. Then pull back the roller beneath your body and go to the starting position.

With this workout being very hard on your abs, beginners would be better off starting with smaller motions and gradually work you’re your way up gradually. You should also start with three sets and work your way up to 6 or 8 reps.

Full rollout

This workout involves kneeling, but unlike the above workout, it is taken to a more difficult level. You will have to start off your toes in a push-up position. Position the roller under your shoulders and push it out before rolling it back to where you started. This is an extremely difficult process, so you have to be patient to get it right.

You should build up slowly to this work. Begin with either two or three sets of 5 reps.

Oblique variation

If you want to work out the core, you have to rollout the wheel directly forward. But to work out your obliques, you have to roll the wheel in a more diagonal path. Then turn the wheel at an angle of 45 degrees and twist your body in that direction as you roll it forward. This exercise will increase the activity in your obliques and exercise them.

You should consider start with 15 reps on each side and increase the number gradually to 10 reps each week.


These are the best Ab wheel exercises for beginners. Most importantly, make sure that work out safely to avoid potential injury. Also make sure that you are using the best Ab roller for the best workout experience.

Ab Wheel Exercises for Beginners: A Quick Guide
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Barbara V Kelly

Welcome. My name is Barbara v Kelly, and I love fitness. A lot. For myself, obviously, and for you, too. That’s why I’m a personal trainer. I’m certified through the American Council on Exercise (ACE) and hold my CPR certification through the American Heart Association (AHA). If that doesn’t mean anything to you, that’s ok. The important part to know is that I believe wholeheartedly in living the healthy way, and my goal is to help others do the same. That’s what my business, Cranford fitness training, is all about. This is my website, and I’ll use it as a tool to share tips on working out, good nutrition, motivations, and personal struggles. I invite you to join me on this journey, to commit to making small changes daily that will lead to overall transformation. Don’t you want to be the best possible version of you that you can be? ANYONE can do it. ANYONE. I promise. I live on Amelia Island and am always out enjoying the amazing beauty this island has to offer…. so if you see me walking on the beach or biking through Egans Creek, make sure you stop and say hi. Twitter