Kneel down: Place a mat or pad under your knees for comfort.
Grip the wheel: Hold the handles on either side of the wheel with an overhand grip.
Find your "Hollow Body": This is crucial. Tuck your tailbone under (posterior pelvic tilt) and slightly round your upper back. Your core should be braced like you're about to be punched.
The Descent: Slowly push the wheel forward. Focus on moving your hips and shoulders at the same rate. Keep your arms straight and your core locked—do not let your lower back arch.
The Extension: Roll out as far as you can while maintaining a flat or slightly rounded back. Ideally, your nose should be just inches from the floor.
The Return: Squeeze your glutes and use your abs to "pull" the wheel back toward your knees. Avoid leading with your hips; the tension should remain on your midsection.
Once you can perform 12–15 reps with perfect form, you can add external resistance.
The Plate Method: Have a partner place a weight plate (start with 5–10 lbs) flat on your upper back/shoulder blade area.
Placement is Key: Do not place the plate on your lower back, as this increases the risk of spinal hyperextension.
The Challenge: The weight creates a greater "lever" effect, forcing your core to work significantly harder to stay stable during the extension phase.
Don't over-reach: If you feel a "twinge" or "pinch" in your lower back, you've gone too far. Shorten your range of motion until your strength improves.
Breathing: Inhale as you roll out, and exhale forcefully as you pull back in.
Arm position: Keep your elbows locked or slightly soft, but never bent like a tricep extension.