Exercise Category: Bodyweight

Ab Wheels Rollout

1. Grab an ab-wheel and place it on the floor at the end of a mat. Kneel down on the mat and adopt an overhand grip on the wheel. With a bend at your knees and hips, lean your body weight forward so that your (straight) arms are holding you upright. This will be your starting position.

2. To initiate the movement, inhale and slowly roll the wheel forward, stretching your arms out as far as you can whilst dropping your pelvis down at the same time.

3. After a brief pause, exhale and use your abdominal muscles to pull the wheel back along the same path into the starting position.

4. Repeat for the recommended amount of repetitions.

Caution: If you suffer from any lower back pain or hernias, this exercise is not suitable.

Variation: Barbell Roll Out

Variations
Ab Wheel Rollout, Ab Rollout, Ab Roll Out, Ab Roll-out, Ab Wheel Roll Out

3:4 Sit Up

1. Grab a mat and lay down flat on your back. Place your hands gently on your temples/chest and bend your knees so that you have a 90-degree angle (you can tuck your feet under a couple of dumbbells for assistance). This will be your starting position.

2. To initiate the movement, exhale and curl your shoulders up and off the mat towards your knees by contracting your abdominal muscles. Continue in this fashion until your torso is 3/4 of the way towards being vertical to the floor.

3. After a brief pause, inhale and return your body back along the same path into the starting position.

4. Repeat for the recommended amount of repetitions.

Variations: Crunches or Sit-Ups.