Ab Wheel Progression
Calisthenics Academy
December 31, 2019

10 min read

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ab wheel progression

About this progression

Steven Low is a former gymnast, coach and renowned fitness specialist. He’s also an author of Overcoming Gravity. Based on his excellent book we’ve visualised a progression built around an ab wheel. The ab wheel workout is adding resistance to a crunch where your bodyweight (and gravity) works against your core.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Ab Wheel Progression Exercises List

Step 1 – Plank (25s)

Plank Hold

The plank position is a great way to quickly build core stability. Balance on your forearms and toes while keeping your torso parallel to the ground. Hold the first step for 25 seconds.

 

Step 2 – Plank (60s)

Plank Hold

You may have to re-do the first step a number of times to be able to hold this, but for step 2, to build more strength and stability you must hold the plank position for 60 seconds.

 

Step 3 – 1 Arm 1 Leg Plank

1 arm 1 leg plank

Your core will now be working in the plank position not only to support the position but to hold balance in this more difficult set up. Plank with your left and on the floor as well as your left leg. This will be a much more difficult position in which to hold a plank position with the balancing responsibilities now resting more firmly on your core.

 

Step 4 – Kneeling Ab Wheel

Kneeling Ab Wheel

Image source: bodybuilding-wizard.com

This is the first exercise in the progression involving a wheel. Go on to your knees and grip the handles of the wheel with both hands. Allow it to roll forward until your torso is parallel to the ground and then roll back to the starting position.

 

Step 5 – Ramp Ab Wheel

Ramp Ab Wheel

Image source: startbodyweight.com

The extra resistance here is given by gravity putting further strain on your core. Find some kind of ramp of sloped surface and kneel at the top of it. Allow the wheel to roll down the hill until your torso is parallel to the slope and roll back up.

 

Step 6 – Standing Negative Wheel

Standing Negative Wheel

Image source: startbodyweight.com

Here begins the truly difficult core stuff. Begin in the bottom position of step 4 with your torso parallel to the ground holding the wheel but with the balls of your feet on the floor. Roll backwards with the wheel until you are standing on your feet and bending over while still holding the wheel. Control this movement back to the starting position and repeat.

 

Step 7 – 1 Arm 1 Leg Wheel

1 Arm 1 Leg Wheel

Image source: advancedhumanperformance.com

Back to the evil balancing act of step 3. This time hold the wheel with your right hand and have your left foot on the floor. Slowly control the motion down until your torso is parallel to the ground in the previous 1 arm plank position and roll back up. This one will really test your core strength.

There are many other exercises that can be done with an ab wheel. Here are some more examples and variations:

 

calistenics training

 

 

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