Ab Rollouts using office chair (Beginner & Advance versions)

Kneel on floor or mat. Grasp the legs of the chair to each side with overhand grip. Position chair near front of knees, chest and lean over the chair with arms extended downward, supporting upper body.

With arms straight, roll wheel out as far as possible. Lower body gently to floor extending arms forward. Raise body back up by flexing hips and pulling arms back to original position. Careful not to hit your head with the arm rest (as you can see on this video). Return until hips are extended. Repeat. Do 10-12 repetitions.