Ab workout wheel
Eighteen core exercises with reps and holds already set. Spin six to eight of them for a 10-minute circuit that works the front, sides and back of your core.
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A 10-minute core circuit
- Warm up for 2–3 minutes: cat-cow, a few slow bird dogs, and a 20-second plank on your knees.
- Spin, do the move, rest 20–30 seconds. Repeat for 6–8 spins.
- Short on time? Stop there. Otherwise go through the same moves a second time, reading them off the Results tab.
- Finish in child’s pose, then a gentle twist lying on your back.
Form that protects your back
- Planks and holds: a straight line from head to heels, ribs pulled down, hips level. End the hold when your form slips, not when the time runs out.
- Lying moves (leg raises, flutter kicks, dead bugs): keep your lower back pressed into the floor. If it arches, bend your knees or make the movement smaller.
- Crunches and twists: move slowly and look at the ceiling instead of pulling on your neck.
- Side planks: stack your feet, or drop the bottom knee to the floor for an easier version.
Make it easier or harder
Easier: plank from your knees, shorten every hold to 15 seconds, bend your knees for leg raises and V-ups. Harder: add 10 seconds to every hold, or skip the rest and do three moves back to back.
Muscle effort is the point; back pain is not, so stop if you feel it. If you are pregnant, have recently had a baby or have a back condition, ask a doctor or physical therapist which core exercises suit you. This wheel is general guidance only.
Questions and answers
Will this give me visible abs?
Core training makes the muscles stronger, but it doesn’t burn fat from your stomach in particular. Whether abs show depends mostly on overall body fat, which comes down to diet, activity and genetics.
How often can I train my core?
Two to four short sessions a week is plenty. Core muscles recover like any others, so leave a day between harder sessions.
Why are bird dogs and glute bridges on an ab wheel?
They train the muscles that hold your spine steady from behind. A balanced core is stronger and less prone to aches than one that only does crunches.