Kneel on a mat or padded surface, holding the ab wheel handles with both hands.

Place the ab wheel on the floor directly in front of your knees.

Engage your core and slowly roll the wheel forward, extending your arms and hips while keeping your back straight.

Roll out as far as you can maintain control without letting your lower back sag.

Pause briefly at the furthest point.

Engage your abs and lats to pull the wheel back towards your knees, returning to the starting position.

Repeat for the desired number of repetitions.