How to Do Ab Roller Wheel Planks?

Best Ab Roller Wheel Planks to Buy in November 2025

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Vinsguir Ab Roller Wheel, Abs Workout Equipment for Abdominal & Core Strength Training, Exercise Wheels for Home Gym, Fitness Equipment for Core Workout with Knee Pad Accessories

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Abiarst Ab Roller Wheel, Abs Workout Equipment for Abdominal & Core Strength Training, Home Gym Exercise Wheels for Men Women, with Knee Pad Accessories

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CAP Barbell Abdominal Wheel, Black/Gray

• TONE ABS & STRENGTHEN ARMS FOR MAXIMUM WORKOUT EFFICIENCY.
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Vinsguir Ab Roller Wheel - Ab Workout Equipment for Difficult Abdominal & Core Strength Training, Home Gym Fitness Equipment, Exercise Wheel for Men Women (Black)

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READAEER Ab Roller Wheel, Heavy Duty Workout Equipment for Home Gym, Professional Metal Handle with Rubber Surface Abdominal Exercise Wheel for Strength Training, Ab Wheel with Knee Pad

• DURABLE STAINLESS STEEL HANDLES SUPPORT 550 LBS FOR STRONG WORKOUTS.
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VINSGUIR Ab Roller Wheel, Abs & Core Workout Equipment for Home Gym with Knee Pad Accessories, Abdominal Wheel for Full-body Strength Training (Lake Blue and Blak)

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Perfect Fitness Ab Carver Pro Roller Wheel With Built In Spring Resistance, At Home Core Workout Equipment, Red

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2024 New Ab Roller Wheel with Timer & Knee Mat,Automatic Rebound Abdominal Wheel with Elbow Support Ab Workout Equipment for Strengthening Core Muscles Abs Exercise Roller for Women Men (Black)

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EnterSports Abs Roller Wheel Kit, Exercise Wheel Core Strength Training Abdominal Roller Set with Push Up Bars, Resistance Bands, Knee Mat Home Gym Fitness Equipment for Abs Workout

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$27.97

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To do ab roller wheel planks, start by kneeling on the floor with the ab roller wheel in front of you. Place your hands on the handles of the wheel and extend your arms out in front of you. Engage your core muscles and keep your body in a straight line from your head to your knees. Hold this position for a few seconds before rolling the wheel forward, maintaining the straight line of your body. Roll out as far as you can while keeping your core engaged, then roll back to the starting position. Repeat this movement for the desired number of repetitions, making sure to maintain proper form throughout.

What are the best progressions for beginner, intermediate, and advanced ab roller wheel planks?

Beginner progression:

1. Start by holding a plank position on the ab roller wheel with your knees on the ground and your hands on the handles.
2. Slowly roll the wheel forward until your body is fully extended.
3. Hold the position for 10-15 seconds before rolling back to the starting position.
4. Aim to increase your hold time by 5-10 seconds each time you perform the exercise.

Intermediate progression:

1. Perform the ab roller wheel plank with your knees off the ground, maintaining a straight line from your head to your heels.
2. Roll the wheel forward while keeping your core engaged and your back flat.
3. Hold the extended position for 15-20 seconds before returning to the starting position.
4. Increase your hold time and the number of repetitions as you become stronger and more stable.

Advanced progression:

1. Perform the ab roller wheel plank with your feet elevated on a bench or stability ball, making sure to maintain a straight line from your head to your heels.
2. Roll the wheel forward as far as you can while still being able to control the movement.
3. Hold the extended position for 20-30 seconds or longer if possible.
4. Challenge yourself by adding variations such as side planks, leg lifts, or pike rolls to further engage your core muscles.

How to incorporate ab roller wheel planks into a HIIT workout routine?

One way to incorporate ab roller wheel planks into a HIIT workout routine is to include them as part of a circuit. Here's an example workout:

1. Warm up: Start with a 5-10 minute warm-up consisting of dynamic stretches, jogging in place, or jumping jacks.
2. Circuit: a. Ab roller wheel planks: Perform planks with the ab roller wheel for 30 seconds. b. Jump squats: Perform 15-20 jump squats. c. Mountain climbers: Perform 30 seconds of mountain climbers. d. Ab roller wheel planks: Perform planks with the ab roller wheel for 30 seconds. e. Burpees: Perform 10-15 burpees. f. Repeat the circuit 3-4 times with little to no rest in between exercises.
3. Cool down: Finish the workout with a 5-10 minute cool down consisting of static stretches or foam rolling.

Make sure to modify the exercises or rest as needed based on your fitness level and goals. Additionally, always consult with a fitness professional before starting a new workout routine.

What is the difference between regular planks and ab roller wheel planks?

Regular planks and ab roller wheel planks are both effective core strengthening exercises, but there are some key differences between the two:

1. Equipment: Regular planks require no equipment other than a flat surface to perform, while ab roller wheel planks require an ab roller wheel, which is a small wheel with handles on either side.
2. Muscle engagement: While both exercises primarily target the core muscles, ab roller wheel planks also engage the arms, shoulders, and back to a greater extent due to the rolling motion of the wheel.
3. Stability: Regular planks are a static exercise that require you to hold a position, while ab roller wheel planks involve a dynamic movement as you roll the wheel back and forth. This adds an element of instability to the exercise, challenging your balance and coordination.
4. Difficulty: Ab roller wheel planks are generally considered to be more challenging than regular planks due to the increased engagement of multiple muscle groups and the added instability of the rolling motion.

Overall, both exercises are effective for strengthening the core muscles, but ab roller wheel planks may provide a more intense workout and target a wider range of muscle groups.