Start by kneeling on a mat with the ab wheel placed in front of you.
Grip the handles of the ab wheel with both hands, keeping your hands shoulder-width apart. Your knees should be directly under your hips and your core should be engaged.
Slowly roll the wheel forward by pushing your hips back and extending your arms in front of you.
Maintain a straight line from your head to your knees, and avoid sagging your lower back. Keep your core tight to prevent arching your spine. The goal is to extend as far as you can without losing form or feeling discomfort in your lower back.
Roll out as far as you can go comfortably while maintaining form.
Reverse the motion by pulling the wheel back towards your knees, keeping your core tight.
Drive your hips back toward the starting position while maintaining control of the movement.
Repeat the movement for the desired number of reps.