Ab wheel — rolling it out engages more muscles than dozens of crunches.
Which muscles are engaged?
- Rectus abdominis
- Transverse abdominis (deep stabilizer)
- Oblique abdominal muscles
- Latissimus dorsi
How to get started?
- Step 1: Strengthen your core (plank, “dead bug”) — 2–4 weeks
- Step 2: Roll out from your knees 50–60 cm
- Step 3: Gradually increase the range of motion
- Step 4: Roll out from a standing position — the ultimate goal
Technique
- Keep your back neutral—don’t arch it
- Engage your core before rolling out
- Roll back slowly
