To Get the Best Results With An Ab Wheel,

Which Ab Wheel Should I Buy?

best ab wheel

Any Ab Wheel should be fine but If you're a beginner, Get an Ab Wheel with 2 wheels spaced out to make it easier to balance like this one

You shouldn't have to spend more than 10-to-20$ on an Ab Wheel or you can simply make your own Ab Wheel

What if I don't have an Ab Wheel?

Use an Office Chair

Use Towels as an Ab Wheel

Barbell Rollouts

Or Abdominal Planks

Abdominal planks are basically what people did before the Ab Wheel was invented.

Too Easy?

More Ab Exercises

To Lose Belly Fat, Created by Adrian Bryant

Adrian Bryant

Leave a Comment

There are 31 comments

hi Adrian... I have been doing the roll outs for about three weeks now long should I expect to get a flat ab??

February 19, 2016

Adrian Bryant

go here for flat abs the roll outs only build a six pack

February 20, 2016


I'm 5'9" and 150 pounds..
Now I am doing only this 3 sets 10 reps for 3 days now.
How much time will it take for me to see my abs once I start doing cardio as well?

November 20, 2015

Adrian Bryant

it depends on how much belly fat you have?

November 22, 2015


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 more 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 question 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

Adrian Bryant

Yes you can but you more than likely already have a good looking six pack that is covered up by belly fat

April 13, 2012


Adrian, I was doing your ab roller exercise and I want to let you know that I fell flat on my face and almost broke my nose. The ab roller device rolled faster towards my feet and I went face down on the floor. This is really not a safe exercise.
Your site is wonderful. And I hope you give a disclaimer with the above ab roller exercise that you demonstrate. It could really be dangerous for someone because it is so easy to lose control of the rolling.
Best regards,

April 09, 2012


Many people do the ab wheel exercise without falling. There are hundreds of positive reviews for ab wheels on Amazon. You should move in slow, controlled motions, not zipping back and forth quickly; do it from your knees until you feel confident and stronger to try it standing; and start with only rolling a distance of about 1-2 feet with a wall in front of you to stop yourself, and work your way up gradually to longer extensions.

May 24, 2012


Someone can show you the correct form and how to execute an exercise perfectly, but showing someone how to do it does not make up for actual trial and error. Only you know your personal ability and limitations. You may need to take baby-steps and work your way up to it.
Example, Pole vaulting looks easy as all get-out, fun too.. but I wouldn't run out and just attempt it without some trial and error to see if I could actually do it. If I did attempt it, I can't blame my failure (or pain) on the person who showed me the correct way to do it.....
Everyone has to walk before they can run. Don't give up, it does get this easy!

July 12, 2012


Truthfully, I can’t believe that even after someone advised that they had been hurt, you continued to show your video without any disclaimer or cautionary note. I too fell and it happened just as Mimi explained-- on my way back. I was badly injured, suffering two black eyes, major bump on forehead, gashed nose and possibly still have something broken under my eye since it’s been almost a month and I still feel the lump there. When you demonstrate this, it looks quite easy to handle but that is because you are experienced and a pro at it, but unfortunately not everyone is. Please be more conscientious and care enough to place a warning so that others are not as unfortunate as Mimi and I.

Thank you.

May 29, 2013



September 03, 2013

Ken Frederick

Performing partial rollouts before attempting full roll outs is advised, especially for those new to the ab wheel. My ab wheel invention, the Extreme ab and arm wheel allows users to better control their roll out distance by simply tilting the handle ends to the floor to stop the wheel(provided they do not perform this on a wet slippery surface). Check out this demo video of this roll stop feature, . Regards, -Ken

November 30, 2013

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