Aiming for a toned body? Core strengthening exercises for beginners like ab wheels, bodyweight exercises, and core workouts are the best ways to start. But out of all the ways, ab wheels are the most suitable for all fitness levels. Beginners as well as seasoned professionals.
Let's take a look at some of the most popular ab wheel workouts members try with the ab roller available on the FITPASS Store.
Ab Wheels Kneeling Rollout
What this exercise targets:
- abs
- TVA muscles
- obliques
- shoulders
- lats
The ab wheel kneeling rollout is a beginner-friendly exercise to achieve a toned body. This exercise builds the control needed for more advanced rollouts. Place a mat beneath your knees for cushioning, as almost all your body weight will be on them. Hold the ab wheel with both hands, positioning it under your shoulders. Tighten your abs, squeeze your glutes, and gently tuck your pelvis to prevent your lower back from arching. Then you slowly roll the wheel forward. This is often regarded as one of the best core strengthening exercises for beginners.
This classic core builder is simple to start but tough to master.
So when do you stop? It is not necessary to make the wheel reach its furthest possible distance. It is best to stop when you can no longer maintain control. Pause briefly, then draw the wheel back by contracting your abs rather than pushing into the floor with your arms. Breathe steadily throughout the movement.
Something to remember:
- Rolling the farthest is not the goal.
- This is not an arm workout; engage the core.
- Not a reason to arch your lower back.
Ab Wheels Angled Rollouts
What this exercise targets:
- abs
- TVA muscles
- obliques
- shoulders
- lats
“Sirf abs nahin, side abs bhi lagaya karo," says a core trainer at a FITPASS studio.
Angled rollouts are a progression of ab wheel workouts. They begin in the same kneeling position, but you tilt the wheel slightly towards one side. Brace your core as though preparing for a gentle punch. Then roll diagonally while maintaining tension through your glutes and obliques. Return to the centre before repeating on the opposite side.
How do you know when you have mastered it? When you can control every diagonal roll without shifting your hips. Only then move to other progressively tougher variations of ab wheel exercises.
Something to remember:
- Use a short range at first.
- The aim is to feel your side muscles (obliques) working.
- This is not a twisting exercise.
- Move slowly enough to stay balanced.
- Keep your lower back comfortable.
Ab Wheels Standing Rollouts
What this exercise targets:
- abs
- TVA muscles
- deep core
- hip flexors
- obliques
- shoulders
- lats
No knees, no shortcuts! That’s why they say, "Ye asli challenge hai."
Treat standing rollouts as an advanced strength exercise. Stand with your feet about hip-width apart and place the wheel on the floor in front of you. Hinge at the hips, brace your core, and roll forward with control. It is recommended to keep your ribs pulled down and your back stable as your body lengthens. Extend only to the point where you can still prevent your hips from dropping or your spine from overextending. Then use your abs and lats to guide the wheel back. If a full repetition is too difficult, practise slow roll-downs. Honestly, standing rollouts are tougher variations of core strengthening exercises for beginners. They can be seriously demanding.
Stop immediately if you feel sharp or persistent pain.
Something to remember:
- Don’t chase distance.
- Not a beginner-friendly variation!
- Do not perform with momentum. Injury Risk.
Ab Wheels Weighted Rollouts
What this exercise targets:
- abs
- deep core
- obliques
- Shoulders
- arms
- lats
Add weighted resistance only after regular kneeling rollouts feel controlled and pain-free. Wear a weighted vest or a weight plate. Then adopt your usual kneeling setup on a non-slip mat. This is “thoda weight, but double mehnat.”
The extra load will make your core work harder, so shorten the rollout distance and slow the tempo rather than sacrificing posture. Keep your abs braced, glutes engaged, and pelvis controlled as the wheel travels forward. Pause at your strongest position, then return without jerking or allowing your lower back to dip. Weighted rollouts should complement basic rollouts, which remain the best way to reinforce efficient movement mechanics.
Something to remember:
- Mastering bodyweight rollouts is a must.
- Adding heavy weight doesn’t automatically make it better if your core isn’t engaged.
- Not a replacement for proper nutrition and full-body training.
The Ab Wheel Workout to Burn Belly Fat
There is no such thing as spot reduction. It is about time everyone understood this. Fitness coaches say the best way to reduce belly fat is to strengthen the entire core with ab exercises while maintaining a calorie deficit and mastering portion control.
This is a good ab wheel workout to help you burn belly fat.
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Exercise
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Sets × Reps
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Rest
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Kneeling ab wheel rollouts
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3 × 10
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60–90 sec
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Kneeling rollout hold
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3 × 15 (20 sec hold)
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60 sec
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Plank
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3 × 30 (45 sec hold)
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45–60 sec
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Do this 2-3 times per week, as these are good core-strengthening exercises for beginners. If your hips drop or your back feels strained, stop the movement and reposition yourself or rest for a while. Here’s what to remember when performing this workout.
- Kneel with the ab wheel under your shoulders.
- Brace your abs and squeeze your glutes.
- Do the forward rolls slowly without arching your back.
- Roll back by engaging your core (not just by pushing with your arms).
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Did you know?
India now has its own obesity guidelines aiming at early detection, prevention, and management of metabolic issues and increasing obesity among people in India. The push for national obesity guidelines gained momentum after Prime Minister Narendra Modi ji's 79th Independence Day speech. This snowballed into the start of work on India’s First National Obesity Guidelines by ICMR.
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Get a Toned Body at Home With FITPASS
Core strengthening exercises for beginners may be difficult to start at the gym. Let alone being consistent for a duration of 90 days. It is better to start building your core slowly at home with FITCOACH, the smart AI trainer.
Want to build a toned body and core at home? Try it with the durable FITPASS ab roller.
Simply follow these steps to buy any fitness equipment on the FITPASS Store.
- Open the FITPASS app
- Tap on the Store icon in the bottom navigation bar
- Browse the curated fitness accessories section
- Tap on Add to cart
- Complete the checkout steps
FITPASS brings you many ways to train with one integrated solution.
