Reddit mentions of Body Development Pro AB Wheel Abdominal Core & Body Strength, Abdominal Trainer, Ab Wheel, Exercise Wheel

A workout routine that has helped me. I’ve been doing for a a little over a year now as I started last Halloween :) All of this was typed out by me and I really do hope it helps you, feel free to increase the sets or weights. Also feel free to add in some more serious weight lifting like deadlifts or bench pressing, this is more fit for a solo routine. Substitute these other exercises in for anything in this workout routine.
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General Tips:

-Breath throughout all of these exercises (I know it’s common sense, but it really helps to focus on your breathing)

-It’s better to cheat and get the sets done than to quit early.

-Obviously, try not to eat or drink too much before or directly after a workout.
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SETUP:

Find any open area, a mat can be used as a cushion on the ground, stray away from blankets as they move around too much.

Get some water. A glass is plenty. Try to avoid any caffeinated beverages but sports drinks like gatorades are okay. Honestly, water is the best.
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STRETCHES:

-Twist your core multiple times. (Clench you’re fists and put them in front of you, then twist from side to side, avoid jerking motions. Sway your arms and pump them like you’re sprinting.)

-Some simple neck rolls, arm rolls (arm circles), and your upper body is good.

-As for lower body, pick up both your legs one at a time while balancing on the other and bring them up as high as possible. Hold for ten seconds.

-Touch your toes. Hold for ten seconds.

-Times do not matter as much for stretches. Go until you feel a good, slightly hot feeling.

-Drink some water.
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BEGGINING EXCERCISES:

1. Pushups
   -Try and do 3 sets of 10.
   -Depending on your skill level you can do 15 or more pushups per set or perhaps one more set.
   -Increase the amount little by little each week.
   -Rest Time: 15 Seconds between sets.
   
   
2. Ab Roller
   An Ab roller is a wheel like device with two handles on either side. My gym has one as well as one at my house, but you can buy a relatively good one at Walmart or here:https://www.amazon.com/Body-Development-Pro-Abdominal-Strength/dp/B07B8QHWYX/ref=asc_df_B07B8QHWYX/?tag=hyprod-20&linkCode=df0&hvadid=241891996974&hvpos=1o6&hvnetw=g&hvrand=16806777311699471315&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9001682&hvtargid=pla-456280731980&psc=1 (It’s worth the Price)
   
   -three sets of 5 rolls. Hold the last one on each set.
   -Make sure you are on your knees, not your toes in push-up position. I feel like I shouldn’t have to say that but some people do that. Lean forward in a consistent motion forward and backward each time.
   -Rest Time: Try not to have any time. Maybe only a couple seconds in between.
   
   
3. Medicine Ball Squats
   -3 sets of 10
   -Hold the ball out in front of you. The ball is better as it also helps you keep balance. If you don’t have access to one, try doing them on a balance board for a bit of a challenge.
   -Rest Time: Try not to have too much time in between sets]
   
   [This should be about 8 minutes. Take a 30 second-1 minute long break. Have some water.]
   ———
   MAIN STRENGTHENING EXERCISES:
   
   
4. Ab Cycle Drill
   -Start off by doing a set of 10 sit-ups.
   -After the sit-ups, stay on your back and do a set of leg raises. (Lift your legs about 8 inches off of the ground. Try 5 lifts each lasting 5 seconds)
   -After the leg raises, go back into sit-up position and do 10 more sit-ups.
   -Repeat this process until you have done each exercise 3 times. A total of 30 sit-ups and a total of 15 lifts and 75 seconds of air time.
   -This will really burn your abs. If it isn’t, try doing one more set of each. If your abs still feel good, go for another. Try and only add cycles, not increase the exercises.
   -Rest Time: Drink a sip of water and rest for 25-30 seconds.
   
   
5. Butterflies
   -(I usually use 25 pound dumbbells here, but sometimes if I’m not feeling good I’ll use 15s. Use whatever you’re comfortable with)
   -Hold on to your dumbbells, one in each hand and lay your hands at your side like a soldier. Very Slowly bring both arms straight up and out from your sides. Focus on letting them back s l o w l y.
   -Try and do 3 sets of 10.
   -Take a 25-30 second break. Drink some water
   
   
6. Curls
   -A classic, feel free to add or substitute anything in here for personal preference.
   -Try and do 5 sets of 10 on each arm, alternating arms each side. Remember to keep your elbow on your knee and your forearm, wrist, and hand as the only moving pieces.
   -Take a 1 minute long break here. Feel free to get a mouthful of water or do some light stretches.
   
   
7. Single Leg Balance Holds
   -Stand on one leg with weight in each hand. Make sure it’s even, but the weight is up to you. I usually do 30’s. Put your other as straight back as possible.
   -Alternate between legs and hold each one for 25 seconds for 6 sets, three for each leg.
   -Go into next exercise immediately
   
   
8. Farmers Walks (Adjusted)
   -Keep the weights in your hand
   -Make sure you have an area you can walk in.
   -Shrug the weights 5 times, hold the last one, and walk 10 feet in front of you, still keeping your weights and shoulders shrugged. Turn around. (A shrug is when you hold the weights straight down by your side and then shrug your shoulders, pulling up the weights and bending your elbows.)
   -Do 5 more shrugs, hold the last one, and walk back where you started while holding that shrugged position on the last one.
   -Repeat this process 2 more times, 3 walks each way.
   
   6: [Here you can do an exercise of choice. Try and do a different one everyday. I linked a great chart down below for ideas of what to put here]
   ———
   CLOSING EXERCISES:
   
   -Repeat all of the Beginning exercises again.
   
   -Repeat the stretches once again.
   
   -Drink some water.
   ———
   ENDING:
   
   -After 7 minutes, feel free to drink a protein drink or eat some light food.
   
   -Take a hot shower
   
   -Do some light stretches throughout the day. It will keep you from crashing and being too sore the next day ;)
   
   -Repeat daily
   ———
   Like I said above, some of these can be substituted with gym machine-based exercises. It all comes down to preference.
   
   [How to exercise safely] - https://www.betterhealth.vic.gov.au/health/ten-tips/10-tips-to-exercise-safely
   
   [Exercise Chart] - https://www.ecrater.com/p/29080915/bodyweight-exercises-chart-13x19-32cm?gps=1&id=798776763097&gclid=EAIaIQobChMIquKOl5WB5gIVGqSzCh0PNgW-EAQYAyABEgJDuvD_BwE
   
   Wishing you great luck!
   -Noah