Standing Wheel Roll-Out
Brace yourself for a core crushing exercise! Standing Wheel Roll-Out will challenge your abs and back like never before. Progress slowly for best results.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start Position: Stand with your feet shoulder-width apart, holding an ab wheel with both hands in front of your feet. Tighten your core and keep your back straight.
2. Rolling Out: Slowly roll the wheel forward while keeping your arms straight and your hips aligned with your shoulders. The motion should come from your core, not from bending your arms.
3. Full Extension: Extend your body as far as you can without allowing your lower back to sag or your hips to drop towards the ground. Keep your core muscles engaged to protect your lower back.
4. Pause and Hold: Once you have reached full extension or as far as you can go with good form, pause for a moment.
5. Return: Using your core muscles, pull yourself back to the starting position by rolling the wheel towards your feet. Keep your movements controlled and avoid using momentum.
6. Repeat: Repeat the movement for the desired number of repetitions and sets.
Safety and Tips: - Perform the exercise in a controlled manner to prevent injury. - Engage your core throughout the exercise to support your lower back. - Start with kneeling rollouts and progress to standing rollouts as you build your core strength. - If you cannot maintain good form, do not extend as far and work on increasing your range of motion over time. - Make sure to warm up before performing this exercise, as it can be intense on the core and back muscles.
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