Start on your knees on a mat with the ab roller on the floor in front of you
Grip the handles firmly with both hands
Keep your core tight and your back neutral
Slowly roll the wheel forward as far as you can control
Keep your hips from sagging and your lower back from arching
Pause briefly at the farthest point you can hold safely
Use your core to roll back to the starting position
Keep the movement slow and controlled
Exhale as you roll out and inhale as you return
Begin with a short range of motion if needed
Stop if you feel pain in your lower back or shoulders
Repeat for your chosen number of reps
Keep your neck aligned with your spine throughout
Progress by increasing range of motion before adding reps
Use a wall or limited distance as a beginner if necessary