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Always perform this exercise on your knees to make the most of the motion and to keep yourself safe. [11] 3 Hold for longer for a more challenging workout. The standard rep calls for you to hold the fully-extended, "rolled-out" pose for 2-3 seconds before you roll back to your starting position. Experiment with holding the pose for longer – almost like the plank pose. Do not overextend yourself, though. Losing strength or reaching a failure point while extended could cause you to tear muscles and tendons, and may lead to permanent injury. Expert Q&A Add New Question Question What are rollouts? Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002. Certified Fitness Trainer Expert Answer From kneeling, place your hands on the handles of the ab roller and push/roll it forward away from your body. What does the ab wheel work? The ab wheel works the chest, biceps and rectus abdominus muscle of the abdominal area.

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