This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Kneel on a non-slip mat, hold both ab-wheel handles and place the wheel under or slightly ahead of the shoulders.
- 02
Brace abdomen and glutes and keep the trunk aligned from shoulders to knees without letting the lower back sag first.
- 03
Roll forward slowly only as far as the trunk stays controlled; full extension is not required.
- 04
Use the abdomen to control the wheel back toward the knees without snapping the lower back or bouncing the hips.
Common mistakes
- Rolling too far so the lower back sags or shoulders hurt.
- Jerking the hips up to pull the wheel back instead of controlling the trunk.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.