1. Start Position Exhale as you slowly roll the wheel forward. 
2.  Middle Position Continue to roll forward, simultaneously lowering your thighs to the floor and keeping the arch in your back. Keep your wrists straight and your elbows slightly bent outward. 
3. End Position Continue rolling as far as possible, feeling the stretch in your abdominals. Go no farther than you feel comfortable, and do not hyperextend your back. If you feel any pain, stop immediately! Hold for 1/2 a second, squeezing your abdominals. 
4. Return to Middle Inhale as you slowly roll backward to start position, concentrating on using your abdominals. 
5. Return to Start Hold for 1/2 a second, squeezing your abdominals. Repeat the movement for the recommended number of repetitions.

Start at this Position: 

•  Note: This is an advanced level exercise requiring exceptional abdominal strength. You should not perform this exercise if you have any lower back, neck, or shoulder problems. If you feel any pain, STOP IMMEDIATELY!
• Position yourself on the mat with an Ab Wheel
• Holding the wheel handles, align the wheel with your shoulders.
• Extend your arms, keeping your wrists straight and your elbows slightly bent outward.
• Arch your back and tighten your abdominals. Tilt your pelvis forward by pulling your belly button in towards your spine.

1. Throughout the entire range of motion:

   • Keep your chin aligned with the middle of your chest.
   • Keep your arms extended, and elbows slightly bent outward.
   • Do not bend your wrists.
   • Keep your abdominals tight, by tilting your pelvis upward.

2. At end position, Do not hyperextend your back. Do not perform this exercise if you feel any discomfort.

3. At start and end positions, keep your upper thighs perpendicular to the floor, wheel aligned with your shoulders, and your back arched.