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Full-body strength tool: ab wheel

Beginner: plank with side steps

Start in a high plank position with legs extended, feet at hip-width, shoulders stacked above hands, holding one handle of the ab wheel in each hand. Without dropping the left hip and twisting the upper body, step the right foot out to the side as far as it will go, tap the toes on the ground, return foot to center, and immediately repeat on the left for one rep. Continue, completing all reps.

Beginner: mountain climbers

Start in a high plank position with legs extended, feet at hip-width, shoulders stacked above hands, holding one handle of the ab wheel in each hand. Without lifting your hips, quickly bring your right knee toward your right elbow and back to start, then immediately repeat on the left for one rep. Continue, completing all reps.

Intermediate: push-up

Start in a high plank position with legs extended, feet at hip-width, shoulders stacked above hands, holding one handle of the ab wheel in each hand. Keeping your body in a straight line, slowly lower yourself until your chest touches the top of the ab wheel, then reverse the motion back to start for one rep. Continue, completing all reps.

Intermediate: alternating cross-body leg reach

Start in a high plank position with legs extended, feet at hip-width, shoulders stacked above hands, holding one handle of the ab wheel in each hand. Without lifting your hips, lift your right leg off the ground and thread it under your body and out to the left until it’s fully extended, keeping the ab wheel as still as possible. Slowly reverse the motion back to start and repeat on the opposite side for one rep. Continue, completing all reps.

Intermediate: tricep-extended push-up

Start in a high plank position with legs extended, feet at hip-width, arms forming a 45-degree angle from the ground, holding one handle of the ab wheel in each hand. Keeping your body in a straight line, slowly lower yourself until your forearms are parallel to the ground, then reverse the motion back to start for one rep. Continue, completing all reps.

Advanced: standing roll-out

Stand with feet at hip-width, holding an ab wheel in both hands. Keeping legs and arms straight, fold forward and place the ab wheel on the ground in front of your feet. In a controlled movement, roll forward, shifting your weight to your toes as you do so, until your body is parallel to the ground and arms are extended in front of you. Slowly reverse the motion back to start for one rep. Continue, completing all reps.

Advanced: pronated Superman plank

Start in a high plank position with legs extended, feet at hip-width, shoulders stacked above hands, holding one handle of the ab wheel in each hand. In a controlled movement, roll the wheel forward until both arms are extended in front of you. Hold for 10 to 12 seconds, then reverse motion back to start for one rep. Perform 5 reps. 

Advanced: supinated Superman plank

Start in a high plank position with legs extended, feet at hip-width, shoulders stacked above hands, holding one handle of the ab wheel in each hand with palms facing forward. In a controlled movement, roll the wheel forward until both arms are extended in front of you with palms facing up. Hold for 5 to 10 seconds, then reverse motion back to start for one rep. Perform 3 reps.

Advanced: single-leg roll-out

Stand with feet at hip-width, holding an ab wheel in both hands. Keeping legs and arms straight, fold forward, place the ab wheel on the ground in front of your feet, and lift the right foot slightly off the ground. In a controlled movement and with your weight on your left foot, roll forward, shifting your weight to your toes as you do so, until your body is parallel to the ground and arms are extended in front of you. Keep the right foot off the ground and slowly reverse the motion back to start for one rep. Complete all reps, then switch sides and repeat.

Photography by Coty Tarr. Styling by Jamie Frankel. Art direction by Kathryn Marx.