Ab wheel rollout tutorial for beginners with MMA coach Greg Jackson

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Ab Wheel Rollouts are one of the most effective ways to build up your core and get that all important popping six pack.

MMA Coach Greg Jackson is a firm believer in Ab wheel rollouts and in this video shows us the best technique for giving your abs and core that all over development.

As well as training your core, rollouts also help develop your arms, shoulders and back.

However, not many people can do ab wheel rollouts straight off the bat. It takes time and training to work up to.

To help with this MMA's Greg Jackson has prepared a quick Ab wheel rollout tutorial for both beginners and advanced athletes.

#1 Ab Wheel Rollouts for Beginners

This is the easiest form of the exercise, but it can still be difficult if you haven't done it before.

Instructions:

• Take the ab wheel with both hands, kneel down with your arms in the push up position, balancing on the wheel
• Drive the wheel out in front of you until you just start losing control
• Make sure your arms and back are straight at all times
• When you feel your control slipping, pull back the wheel to the original position

Reps: 10

Make sure you are always in control when performing this exercise. Going further out than you think is possible may cause serious injuries.

#2 Advanced Ab Wheel Rollout

This exercises should only be attempted once the beginner rollout has become too easy. It's a similar technique except you start standing up rather than kneeling down.

Instructions

• Take the ab wheel, bend over with a straight back and touch it to the ground
• Drive the wheel forward keeping control for as long as you can
• As soon as you start to feel it pull away from you, pull it back into a push up position
• Repeat

Reps: 3 – 5

This is a far more difficult exercise. Start with the ab rollout for beginners before even considering attempting this.

We hope this ab wheel rollout tutorial teaches you everything you need to build a concrete core and those six-pack abs we constantly chase while cutting.

If you want to learn more about burning fat, and the best tips on diet, training and nutrition. Check out the Instant Knockout Blog over on instantknockout.com/ik