The first time you use an ab roller is a humbling experience. If you've never seen one, it's a simple wheel with handles that's probably lying in the corner of your gym or your friend's basement. You grab the handles, roll it away from your body, and... fall flat on your face.
That's not, of course, how it's supposed to work. If you have good technique and a super strong core, you can roll the wheel out and back in, slowly and under perfect control. The video above shows how you achieve that, and includes a demonstration of two common ways people do it wrong.
Even with the right technique, this exercise is really hard, so don't get discouraged. This second video walks you through some beginner steps. First, practice activating the right muscles when you do planks. When you move to the ab roller, only extend the roller as far as you can control it — even if that's just a few centimetres. With some practice, you'll never have to fall flat on your face again.
How to Properly Use an Ab Wheel [Mind Pump TV]