Standing Ab Wheel Rollout

For intermediate-to-experienced lifters, the Standing Ab Wheel Rollout is a particularly powerful core workout and is one of the best ab moves for a bad back. This exercise is incredibly challenging, and you should only try it if your core muscles are really strong. As you alternate between standing and lying prone on the floor, this variant differs significantly from the standard ab wheel rollout. So it is recommended to start by practicing the plank, then move on to a number of advanced exercises. Once your core training is more advanced, attempt the standing ab wheel rollout.

Step one is to stand holding an ab wheel in each hand with your legs shoulder-width apart. Then, with the ab wheel stopping your controlled fall, bend your knees and steadily lean forward and downward until you are securely on the ground. Now move the wheel forward while maintaining a tight core. So that your back does not hyperextend, your back should be slightly rounded. During this part of the exercise, exhale. Once the wheel is as close to you as possible, roll it back toward your body and stand up. During this part of the exercise, inhale. Repeat until you have completed the required amount of reps.