How to Perform

Ab wheel: kneel on a pad, grip the wheel, and roll forward extending your body as far as you can control
Pull back to the start by squeezing your abs — don’t just use your arms
Hanging raises: hang from a bar with arms extended and core engaged
Raise your knees (or straight legs for advanced) to hip height or above
Lower with control — no swinging

Tips

Control the movement at all times — swinging on hanging raises and collapsing on the ab wheel both indicate the weight or range is too much
No ab wheel or pull-up bar? A barbell with plates works as an ab wheel, and lying leg raises on the floor are a solid hanging raise alternative
Use a 2-3 second extension and 2-3 second return for rollouts; 2 seconds up and 3 seconds down for hanging raises — rushing kills the core stimulus
Ab wheel from standing is extremely advanced — start from your knees; for hanging raises start with knee raises before progressing to straight legs
Feel your abs working to prevent your spine from extending on rollouts, and feel them crunching to lift your legs on hanging raises

Equipment	Why You Need It	Our Pick	Review
Ab Wheel	Simple, cheap, and one of the most effective core tools	Perfect Fitness Ab Roller	Read Review
Exercise Mat	Cushions your knees during rollouts	Gymreapers Exercise Mat	Read Review