Want a killer core workout that goes beyond crunches? The ab roller is one of the most underrated tools you can use. With just one wheel, you can sculpt your abs, improve stability, and build full-body strength.

These 9 ab roller exercises will fire up your core at every angle. Whether you’re at home, in the gym, or on the go, they’ll help you level up your fitness.

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Why Use an Ab Roller?

The ab roller isn’t just about six-pack abs. When used correctly, it strengthens your:

• Abs
• Lower back
• Obliques
• Spine stabilizers
• Glutes
• Even your diaphragm

Building a strong core gives you real-life benefits like:

• Better posture
• More balance and stability
• Improved mobility as you age
• Faster injury recovery
• Enhanced running and sports performance

Ready to roll? Let’s dive into the best ab roller workouts, from beginner to advanced.

Medium Intensity Ab Roller Workouts

1. Ab Wheel Knee Tuck

Perfect for beginners, this move targets your lower abs while keeping your arms engaged. You’ll need an ab roller with foot straps.

How to do it:

1. Strap your feet into the ab wheel.
2. Get into plank position, arms extended.
3. Pull your knees toward your chest, keeping your body stable.
4. Hold briefly, then return to plank.

Reps: 2–3 sets of 12–15.

2. Ab Wheel Plank

Think of this as a supercharged plank. It lights up your entire core and challenges stability.

How to do it:

1. Grip the wheel, positioned under your shoulders.
2. Extend your arms fully.
3. Step back into a plank, balancing on toes and wheel.
4. Hold 30–60 seconds with body aligned.

Reps: Repeat 2–3 times.

3. Ab Wheel Pike

A step up from knee tucks, this one is intense on your lower abs and deep core.

How to do it:

1. Strap feet into the ab wheel.
2. Start in plank position.
3. With legs straight, roll the wheel toward you, forming a “V” shape.
4. Hold at peak, then return.

Reps: 2–3 sets of 10–15.

High Intensity Ab Roller Workouts

1. Kneeling Ab Wheel Rollout

The classic move that hits your entire core.

How to do it:

1. Kneel on a mat with the wheel in front of you.
2. Extend arms and roll forward slowly.
3. Go as far as you can without losing control.
4. Roll back to start.

Reps: 2–3 sets of 10–15.

Tip: Don’t roll out too far at first. Build control gradually.

2. Kneeling Ab Wheel V-Rollout

Targets obliques by rolling diagonally.

How to do it:

1. Kneel with the wheel in front of you.
2. Roll out to the left while keeping your body aligned.
3. Hold, then roll back.
4. Repeat on the right.

Reps: 2–3 sets of 10–12 each side.

3. Bird Dog Ab Wheel Rollout

Adds instability to light up both sides of your core.

How to do it:

1. Kneel and grip the wheel.
2. Extend left leg back.
3. Roll forward slowly until near floor.
4. Roll back, switch legs.

Reps: 2–3 sets of 10–15 per side.

4. Kneeling Single-Arm Rollout

Focuses on one side of your core at a time. Use a roller with two wheels and space between grips.

How to do it:

1. Kneel upright, holding the wheel with one hand.
2. Roll forward slowly until parallel to floor.
3. Return with control.

Reps: 2–3 sets of 10–12 each arm.

Very High Intensity Ab Roller Workouts

1. Standing Ab Wheel Rollout

This advanced move takes massive control and strength.

How to do it:

1. Stand with feet hip-width apart.
2. Bend at hips, place wheel in front.
3. Roll forward until parallel to floor.
4. Hold briefly, then roll back to standing.

Reps: Aim for 8–10.

Pro tip: Start with feet wider apart for stability.

2. Standing Single-Arm Rollout

The hardest ab roller move out there. If you master this, you’ve reached ab legend status.

How to do it:

1. Stand and grip the roller with one hand.
2. Roll forward until arm is overhead and body parallel.
3. Hold, then roll back to start.

Reps: 2–3 sets of 6–10 per side.

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Final Thoughts

The ab roller is small but powerful. Whether you’re a beginner or advanced athlete, these moves can help you:

• Sculpt a stronger midsection
• Improve posture and stability
• Boost overall performance

Start with the medium-intensity moves and progress slowly. Remember, control matters more than speed.

Your core will thank you.