5 Ab Roller Exercises You Likely Haven't Tried Before

I recently saw a badass video of someone doing one arm ab wheel rollouts from the feet, and it totally inspired me. Unfortunately, the design of most ab wheels makes attempting this extremely advanced variation impossible. Since I am determined to do this movement, I hunted down a similar ab wheel on Amazon. Once I got these wheels (they come in a pair), I was delighted to learn that there are countless exercises I can perform, not just ab roll-outs. I want to share some of these exercises with you. The great news is that most of these exercises can also be done using sliders or towels.

This week I am sharing 5 innovative exercises you can do using these ab wheels (or sliders/towels).

#1) Band Resisted Ab Wheel Wall Slides

This wall slide variation is fantastic for developing shoulder and scapular controlled mobility. The wheels make for a very smooth movement.

Key Points:

Get into a split stance position, and place your front foot so it is against a wall.
Your torso should be about 3 to 6 inches away from the wall, and your head, torso, and hips should be in a stacked position.
Place a resistance band around your forearms, and put both rollers/sliders against the wall.
Now retract your shoulder blades (move them in towards your spine). Then slide the rollers/sliders up the wall, and to a range where you are able to maintain proper form. Once you hit your end range, perform the reverse movements and return the rollers/sliders to the starting position.
For the duration of the exercise, keep your hands to elbows in a vertical ‘’11 o-clock’’ position. They should remain parallel. Do not allow your hands to collapse in and your elbows to poke out.
Do not keep your shoulder blades pinned. They are supposed to move. As you slide the rollers up the wall, your shoulder blades should move away from your spine and away from the opposite hip. On the way down, your shoulder blades should perform the reverse movements.
Do not allow your lower back to hyperextend, ribcage to flare, or for your shoulders to excessively shrug

#2) Single Arm Ab Wheel Roll-Outs From The Knees

This exercise develops lumbo-pelvic stability, and shoulder and scapular controlled mobility. Since this exercise is being performed unilaterally, the demand for shoulder and scapular controlled mobility is much greater.

Key Points:

Set your body so it is in a straight line from your head to knees. Place your knees so they are about hip to shoulder width apart.
Hold the ab wheel with one hand, and place your opposite arm so it is tight to your side. You may also rest your hand on your hip. If you are using a slider/towel, do the same.
Before each rep, take a deep breath of air in (360 degrees of air around the spine), brace your core (360 degree brace), tuck your ribs towards your hips, and squeeze your glutes.
Now roll the roller to a range where you are able to maintain proper form. Once you hit your end range, perform the reverse movements and return to the starting position.
For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, head or hips to collapse, your torso, spine or hips to rotate, or for your weight to shift from knee to knee.
Be extremely mindful of your breathing, bracing, rib positioning, and glute engagement.
In terms of breathing, figure out what works and feels best for you.

#3) Prone Ab Wheel Flies

This exercise strengthens the chest and shoulders, develops shoulder and scapular controlled mobility, and lumbo-pelvic stability. This exercise is very advanced.

Key Points:

Set your body so it is in a straight line from your head to feet. Place your feet so they are about hip to shoulder width apart.
Set your hands so they are directly below your shoulders.
Before each rep, take a deep breath of air in (360 degrees of air around the spine), brace your core (360 degree brace), tuck your ribs towards your hips, and squeeze your glutes.
Now perform a fly with the ab wheels. Once you hit your end range, meaning a range where you are able to maintain proper form, perform the reverse movements and return to the starting position.
Your elbows should be slightly bent, and should remain in a pretty fixed position. Close to all of the movement should be occurring via the shoulders, NOT the elbows.
Do not keep your shoulder blades pinned. They are meant to move!
Reset, and repeat.
For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, ribcage to flare, head or hips to collapse, your torso, spine or hips to rotate, or for your weight to shift from foot to foot.
Be extremely mindful of your breathing, bracing, rib positioning, and glute engagement.
In terms of breathing, figure out what works and feels best for you.

#4) Prone Band Resisted Retractions/Protractions Using Ab Wheels

This exercise develops shoulder and scapular controlled mobility (and stability on the planted side), and lumbo-pelvic stability.

Key Points:

Set your body so it is in a straight line from your head to heels. Place your feet so they are about hip to shoulder width apart.
Set your hands so they are directly below your shoulders.
Before each rep, take a deep breath of air in (360 degrees of air around the spine), brace your core (360 degree brace), tuck your ribs towards your hips, and squeeze your glutes.
Now retract your shoulder blade (move it in towards your spine), and roll the wheel laterally.
Once you hit your end range (a range where you are able to maintain proper form), perform the reverse movement and protract your shoulder blade (move it away from your spine), and roll the wheel back to the starting position.
Your elbow should remain in a relatively fixed position. Close to all of the movement should be occurring via the shoulder blade, NOT the elbow. .
On the planted side, do not mindlessly hang out. Press your body away from the floor and protract your shoulder blade (move it away from your spine).
Do not keep your shoulder blades pinned. They are meant to move!
For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, ribcage to flare, head or hips to collapse, your torso, spine or hips to rotate, or for your weight to shift from foot to foot.
Be extremely mindful of your breathing, bracing, rib positioning, and glute engagement.
In terms of breathing, figure out what works and feels best for you.

#5) Push-Up Single Arm Roll-Out Combo

This exercise develops upper body strength, shoulder and scapular controlled mobility (and stability on the planted side), and lumbo-pelvic stability. I nearly learned this the hard way, but having to stabilize the planted side on the roller requires a lot of shoulder stability.

Key Points:

Set your body so it is in a straight line from your head to feet. Place your feet so they are about hip to shoulder width apart.
Set your hands so they are roughly shoulder width apart.
Before each rep, take a deep breath of air in (360 degrees of air around the spine), brace your core (360 degree brace), tuck your ribs towards your hips, and squeeze your glutes.
Now simultaneously perform a push-up with one arm, and perform an ab wheel roll-out with the other arm.
Once you hit your end range, meaning a range where you are able to maintain proper form, perform the reverse movements and return to the starting position.
In the bottom position of the push-up, do not allow your elbow to flare out. In the top position, your shoulder should be above your hand.
On the planted side, do not mindlessly hang out. Press your body away from the floor and protract your shoulder blade (move it away from your spine).
Do not keep your shoulder blades pinned. They are meant to move!
Reset, and repeat.
For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, ribcage to flare, head or hips to collapse, your torso, spine or hips to rotate, or for your weight to shift from foot to foot.
Be extremely mindful of your breathing, bracing, rib positioning, and glute engagement.
In terms of breathing, figure out what works and feels best for you.