Core Advanced
Rank #55 of 100
Ab Wheel Rollout
Rolling a wheel out and back while holding a hollow line — one of the toughest anti-extension core exercises.
- Equipment
- Ab wheel
- Focus
- Brace and control
Muscles worked
- Abs
- Lats
- Lower Back
- Shoulders
How to do it well
- 1 Brace hard and tuck the pelvis to protect the back.
- 2 Roll only as far as you can control.
- 3 Start from the knees before progressing to feet.
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Dragon Flag
Anchored at the shoulders, the entire rigid body is lowered and raised as one lever — a legendary full-core builder.
Abs Lower Back Hip Flexors
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L-Sit
A static hold supporting the body on the hands with legs extended straight out — a benchmark of core and hip strength.
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Advanced #58
Windshield Wiper
Lying with legs raised, you sweep them side to side like wipers, hammering rotational and oblique strength.
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