Tap Here to Look Good Naked or…

How To Use An Ab Wheel…

In order to get a better ab workout with an Ab wheel…

You can try this Ab Wheel Workout…

What if I don't have an Ab Wheel?

Use an Office Chair

Play video to see how to use an Office Chair as an ab wheel

60 Second Office Flat Stomach Chair Workout

7 minute Office Flat Stomach Chair Workout

Use a couple of towels for your Ab Wheel

Play video to see how to use towels as an ab wheel

Here's a quick 4 minute ab workout you can do at home using 2 towels

Play video to do the 4 minute ab workout

You only need to do this ab workout 1-to-3 times a day 1-to-2 times a week to get the results you want but…

If this 4 minute six pack ab workout is too easy for you…

Then do Abdominal Planks instead…

Abdominal planks is basically what people did until some genius invented the Ab Wheel but to make this exercise tougher…

Do Abdominal crawls for a more intense ab workout

Play video to see Abdominal crawl exercise

More Ab exercises you can do…

Click on photos to see how to do exercise

Make sure you also see…

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1-20 of 27 Comments

Hey Adrian

I am currently 6'1" and 101 kgs. I have been trying to do the ab wheel workout standing but I find it a little too difficult because I am not able to roll back into starting position and my lower back hurts a lot. But I'm able to do it on my knees. Will I slowly be able to work myself up to doing it standing as well if I continue to do it on my knees? Love the site BTW.


December 19, 2014

Adrian Bryant

oh yes, do what you can until you work up to it

December 19, 2014


hey i have follow your program i was 240, now im 219,the exercise with the ab wheel.can i do it for abs without doing cardio?

April 03, 2014

adrian bryant

yes but you still need diet and exercise to lose the belly fat

April 05, 2014


I prefer a hand held muscle roller so i can bring it with me to the gym, i got a great deal on a golf ball muscle roller which i absolutely love!!

January 21, 2014

Tyler vu

I think I weight around 150 pound and am I still going to get six pack and does a ab wheel help for 6 pack and also what food shouls I eat does it.matter or I have to eat healty food also im 16 and I just started yesterday and should I do with my knee on the floor or no like a good option andhow many time I will do a ab wheel back and front? A.s.a.p thank u

September 22, 2013

Adrian Bryant

see this first

September 22, 2013


Hey ahm. I just wanna ask questions why I can't stand again in my ab roller.I doing ab roller on my knees for five months now.,and later I decided to do it on my feet.,I did it for one week now every other day.but now im trying do it again but when I extend I end up with my knees touching the floor.one more question.is backpain normal in this exercise??please reply

September 11, 2013

Adrian Bryant

it takes time for you to get strong enough to do it on your feet and as for your back.. are you keeping it flat or curved upward while doing thid

September 11, 2013


I'm trying my 200% sir.its second day today and again I tried but my abs is very hard now seems like I couldn't make it for a couple of days more..one more question sir.how often can I do this rollout sir.can you advice me more about this exercise.I wanna pursuit this thing

September 12, 2013

Adrian Bryant

be patient. it takes time. I myself only do this exercise once a week for 7 sets of 10 reps

September 14, 2013


When coming back up, keep the wheel extended out in front of your head. If you allow your chest to to be directly above the wheel, or further down your midsection, you will basically be balancing a majority of your weight on a wheel, and thats how you could fall. Look at the manufacturer and packaging for cautions and disclamers. This is a free tutorial to help people, and has great tips to get more out of training. Body mechanics should tell you that if you lean forward to much, you become unbalanced. If you stand on a step and lean forward to far, dont forget that there's a little something called gravity.

July 13, 2013


I did them for a long time on my knees, then graduated to a weighted vest, (40 lbs.) After a few weeks, I decided to try and do a roll out from my feet, (without the vest), and I came so close, that I made it a goal to be able to do a standing ab wheel roll out, completely stretched out. I reached my goal and do about 50 roll outs every other day. I still do regular ab work at the gym also, but, I get the best results from the ab wheel. I am 52 years old. If I can do it, you young people can surely do it, and a lot more. Believe in yourself, and never give up. Best of luck to you all.

February 23, 2013


im 11 years and im stuck with 4 packs for a while will this exersise help me or not plsss reply

October 12, 2012

Adrian Bryant

it will but how much belly fat do you have?

October 13, 2012


Would you regard jogging up and down hills as endurance exercise or interval training? (Obviously, the uphill parts are a lot harder than the downhill parts.)


August 27, 2012

Adrian bryant

it would be considered both

August 27, 2012


If I do the advanced two towels workout properly how many weeks is it going to take to start seeing results such as being able to see my abs?

August 17, 2012

Adrian Bryant

you'll only see your abs when you lose enough belly fat with diet and exercise like cardio and/or intervals

August 18, 2012


can i get abs with only ab wheel exercises?

April 13, 2012

Incorrect please try again

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