Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Kneel with the ab wheel positioned in front of you, under your shoulders. Grip the handles firmly. Engage your core and keep your back straight. Slowly roll the wheel forward, extending your body as far as possible while maintaining form. Pause briefly at the extended position. Reverse the movement, controlling the wheel back to your knees. Repeat.
Engage your core throughout. Avoid arching your back; maintain a neutral spine. Start with shorter rollouts and gradually increase distance. Breathe steadily – inhale on the rollout, exhale on the return. Use a mat to cushion your knees. Reduce range of motion or check form if you feel lower back discomfort.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.