The ab wheel is an inexpensive piece of exercise equipment primarily used to tone and strengthen core muscles -- abdominals, obliques and back. Many ab wheel users are at an intermediate to advance level of fitness, but beginners can use it with minor modifications. There are several different exercises to perform on the ab wheel depending on the strength of your abs. A simple 10-minute abdominal exercise routine can be designed to help you achieve maximum results.
Find an open space on the floor to place your mat. Position yourself on the edge of the mat so that the ab wheel is being rolled on the floor only.
Perform a front roll-out by kneeling on the floor with feet resting on the ground. Place your ab wheel on the floor about one foot in front of you. Keep your arms straight as you roll forward until your chest almost touches the floor. Contract your abs and bring the wheel back up to start. Complete two sets of 10 to 12 reps if you are a beginner; two sets of 15 to 20 reps for intermediate to advanced users.
Perform an oblique roll-out by kneeling on the floor with feet resting on the ground. Place your ab wheel on the floor about one foot in front of you. Keep arms straight and roll towards the right in a diagonal motion until your chest almost touches the ground. Roll back up to start and switch to the left side. Beginners complete two sets of 10 to 12 reps on each side; two sets of 15 to 20 reps for advanced users.
Perform a pike roll-up by standing with both feet on the floor. Place the ab wheel on the floor about a foot in front of you. Roll forward, keeping arms and legs straight, until your chest almost touches the ground. Contract your abs and bring the ab wheel back to start. Complete two sets of five to 10 reps; as you get stronger, increase the number of repetitions or sets.
Finish your ab wheel exercise routine with stretching. Perform an upward dog to elongate your abdominals by lying on your stomach; push up onto your hands so that only your torso comes off the ground. Hold the stretch for 15 seconds.
Perform a bow to stretch your obliques. Stand tall and extend your right arm above your head and lean to the left, pushing your hips to the right. Hold stretch for 15 seconds. Repeat on the other side.
Stretch your back by executing a spine roll. Lie on your back and bring your knees to your chest; wrap arms around legs and roll from the top of the spine to the bottom. Repeat for five reps.