Different types of workouts that can be done are -1. Type A with Kneesa) Start on both knees with the ab wheel just in front of the body on the floor.b) Tighten the core with arms fully extended and slowly roll the wheel forward until your body is parallel to the ground.c) Squeeze your core tight, without your back arching, and roll yourself back to the starting position, and repeat.- Beginner - 8 to 10 Reps, Intermediate - 12 to 15 Reps, Advanced - 20 to 30 Reps.2. Type B without Knees - Instead of knees use the toes to do all three steps. It would be more effective than the Type A with Knees workout.