The abs wheel is one of the few fitness infomercial products that actually works. First, block your legs together to increase midline tensioning & spinal stability. Squeeze a med ball or foam roller for best results.

Then keeping your arms completely straight, slowly roll out as far as you can for 3-5 seconds without hyperextending your lower back. Smoothly inhale through your nose into your belly to stabilize your spine. Gradually increase the range of motion until you’re fully extended with your nose touching the floor. Fully exhale through the mouth to pull yourself back to the starting position. My favorite variation is adding band tension to light up your lats as you roll back to the starting position.

I recommend sets of 5-10 reps with flawless form. Or try 1-2 minute work periods and focus on time-under-tension. No abs wheel? Modify with workout or furniture sliders which increase the stabilization demands by working each arm independently. You can also do equipment-free pushup walkouts which have added hip mobility benefits.