If you feel shoulder pain during the push-up or hear a clicking noise in your shoulder, end the exercise. Stop doing the exercise if you have shoulder or chest pain. Hong, A. R., et al. Place a cushion, mat or towel underneath your knees for support. 11 push-up benefits. Step both legs back so your hands and toes are the only things touching the floor. Isokinetics and Exercise Science. This is not to say that other core exercises are a waste of your time, but if youre looking to build ultimate functional core strength, using an ab wheel or roller is a sure-fire way to get there. The rolling out movement primarily works your lats and deltoids, whereas the second half of the movementthe rolling in portionreally targets your core, specifically your rectus abdominis, says Brewer. Begin kneeling on a mat with an exercise ball placed directly in front of you. Using The Push Up Wheel For Maximum Strength And Tone: A Guide To Anderson, G. S., et al. Whether you do traditional push-ups or a modified version, you'll enjoy research-proven health benefits. On rest days, you can practice active recovery with low-impact walking or swimming. This is 1 rep. Get on all fours and place your knees on a mat and your hands on the floor. "This would look like someone sitting all the way back onto their heels at the top of the rollout, and completely flexing the hips to draw back in instead of intentionally using the abdominal muscles.". American Academy of Orthopaedic Surgeons. Yang, J., et al. 8 Push-Up Variations for Power, Strength, and Size | BarBend Plank with Alternating Arm/Leg Extension. 9 Ab Roller Benefits: How Effective Is It? - Torokhtiy Weightlifting If these extensions are too challenging, regress the move to simply lift one limb at a time, or to a standard plank with all four limbs fixed on the ground. Link your hands, have your arms together and then place your elbows on the top of the ball. Roll the wheel back towards you, bending your hips and knees to finish where you started. Bend at the hips and waist and grip the ab roller with one hand (I recommend starting with your weaker arm first).