If you've mastered the standard ab rollout and are looking for a way to progress, give rollout press-outs a shot. This variation is challenging because it forces you to remain in the most intense position throughout the duration of the set. It's also a great test of shoulder mobility and stability. This is best done with a barbell; the movement will be awkward to do with a basic ab wheel.

How to Do It
  1. Start by doing a rollout.
  2. After reaching end range of motion, keep your body flat to the ground as you drag the bar underneath you all the way to your shoulders.
  3. Press the bar back out and repeat. It should feel similar to an overhead press.

To drastically increase the intensity, perform this exercise from your feet instead of your knees.

Related:  Master the Standing Rollout

Related:  6 Weeks to Great Abs