Start on your knees on a mat
Hold the ab wheel handles with both hands
Keep your arms straight but not locked
Tighten your core and glutes
Keep your back flat and avoid arching
Roll the wheel forward slowly
Go only as far as you can control
Pause briefly at the farthest point
Pull the wheel back using your core
Return to the starting position
Keep your movements slow and controlled
Breathe out as you roll out
Breathe in as you return
Keep your neck neutral
Stop if your lower back hurts
Start with short range of motion
Increase distance gradually
Perform a few reps with good form
Use the wheel on a non-slip surface
Keep your shoulders stable throughout