Never Do Ab Wheel Rollouts Like This!

Ab wheel rollouts are one of the most commonly performed ab exercises in the gym. Given their ease of setup, they are actually a great exercise for home workouts too since you can do them on the floor with very little space and one inexpensive ab wheel. The problem is, the ab rollout is also one of the most abused and misperformed exercises which can quickly ruin your lower back if you don’t fix how you’re doing them. In this video, I’m going to show you how to perform an ab wheel rollout safely so you can train your abs without wrecking your back.
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The problem with the ab wheel rollout starts with the position of your lower back during the setup of the exercise. The two things you want to avoid is letting your hips drop down into a straight line with your back and getting the hands out too far from the body. Either one of these will shift too much of the focus onto the lats and turn the into the prime mover of the exercise. This is not bad if you are looking for a great bodyweight back exercise but this is certainly not our goal when performing the ab wheel rollout.
The back should be pulled out of the natural anterior pelvic tilt that occurs during the setup for this exercise. While you will be flexing the spine from above, a key function of the abdominal muscles, you will likely only be flattening the lumbar spine and pulling into a more of a posterior tilt from the excessive anterior tilt. This will have an effect of actually putting the back into a safer position to perform the exercise.
From here, you want to consciously make sure that you hold the abs in a contracted position as you initiate the rollout. Only go out as far as your ab strength can support you. If you are a beginner, you may only be able to go out a foot or two. That is ok, as long as your lower back is not caving in at any point because your have surpassed the strength of your abs then you can still get great benefits from the exercise. If you are stronger, you can go out further and even hold the end position for awhile to increase the challenge.
The next part is where most of us will ruin the exercise, even if it has been performed properly up to this point. Instead of initiating the return of the ab wheel to the top using the hips you have to contract the abs first and be sure to move your entire torso in one piece. Your hips and the wheel should come up together, without allowing the hips to travel backwards. In fact, you can check that you are doing this right by placing a bench behind your hips and making sure not to make contact with it with your butt as you pull back to the top.
The most important element of this move is that you are getting both benefits of the abs if you want to get the most from it. The anti-extension and spinal flexion components of the abs are both going to be tested if you perform this right. Both are needed in order to build the ab strength necessary not only to get great results from the ab wheel rollout but to keep it a safe exercise choice as well.
If you are looking for a complete training program that will not only train you to make the best muscle gains and fat losses than at any other point in your training without compromising your joints in the process, head to athleanx.com and get one of our ATHLEAN-X Training Programs.
For more videos on how to squat, how to bench press and how to gain muscle without ruining your joints, be sure to subscribe to our channel here on youtube at / jdcav24

[@athleanx]

Now that you know how to do ab wheel rollouts properly, you might want to know what other ab exercises you should be doing (and which ones you should avoid all together) - kzbin.info/www/bejne/iqK7qHxngryNodU

[@kylemaxi5525]

You are doing them wrong then and using too much arms

[@hunnya9450]

i did this at the gym today, the floor tastes like rubber

[@lamzadavboy9224]

😂 😂 😂 😂 😂 😂 😂 😂 😂 😂 😂

[@FKN993]

LMAO 😂

[@burrusaga]

🤣🤣

[@Rizwan_th]

😂

[@vecna8130]

LMFAOO

[@fullbrigades747]

Sometimes I feel that Jeff's sole mission is to show that I do every exercise wrong!!!! I am so thankful to him!

[@Thegoatno69]

you ought to be Mann

[@krisnacater]

Hahahaha that is what i feel too

[@drivereverlast7142]

Thats funny

[@jaelynblanc4279]

😂

[@michaelryan7687]

😂😂😂

[@Re.T986]

This is a serious one. I hurt myself pretty bad doing these to the point were I couldn't walk for a while.

[@peterkirkpatrick1336]

Thank you I am an old guy that has had two back surgeries and these exercises have cut down on the pain.

[@morningstar8187]

Thanks. Just bought an ab wheel. I tried doing the exercise “intuitively” but felt nothing in the core. Now I do.

[@5OO_Benz]

I hope we all reach our fitness goals one day! Keep grinding everybody!

[@TheDarkizer]

dont forget , after you reaach it, you should maintain it , jeff always said the hard part is maintain that body

[@TheVikki999666]

500 Benz dhvvsbbdseijdyv

[@yellowbabymarshmellow3040]

Thank you and likewise

[@isoflo9993]

You too ty

[@missingthe999]

It's not about reaching your fitness goals but of having a healthy lifelong body

[@Supbrozki]

The ab wheel is a strange exercise imo. I can do alot of reps without my abs getting fatigued at all, but I still get insanely sore the day after.

[@habibbialikafe339]

Same bro

[@kenduejones]

Same here

[@SurvivalGames1]

same...my first set ever was 27 reps

[@jovannilla]

Do other exercises before to isolate your abdominal muscles, the ab wheel works not only or abs but also your triceps and back

[@Supbrozki]

@@jovannilla I do isolate my abs afterwards instead. If you fatigue your abs too much you risk injury using the ab wheel.

[@joespn18]

Quality over quantity!💪

[@benjoseph748]

Joseph

[@weditewelde7725]

Joespn i,m agree wtih you 👍

[@oussamabr5851]

Well, Jeff has got both :)

[@LuckyLuru]

true

[@Doatello1991]

Christina Reynolds In exercising, quality over quantity always. Not just for true results, but for safe workouts.

[@travisjustin3397]

This is the ONLY fitness channel I watch currently and will continue to do so. Jeff is the best!

[@SuperSadom]

Here’s the thing. kzbin.infoUgkxS7ex6L4sMqpaTn4LnBPyBmRQsSingL8y These are not meant to be stretched to 12ft or 14ft or whatever else where you’re a 6ft person, stepping in the band and trying to do standing shoulder presses. If they tear, (assuming they’re not defective) then you’re trying to stretch them way too far. For a full body stretch, bands should be like three feet long, doubled over. Don’t buy the bad press. A fully extended reverse fly is avoid as far as you should stretch these. If it’s too easy, use more than one band at a time.Not rocket science.

[@joelhjert7547]

Jeff is hands down the best in the business!

[@Cj-rg8lc]

Obviously

[@Simer1003]

He deserves way more subscribers

[@normy999]

Yep, he's very knowledgeable. Love his videos.

[@6960jimisam]

I totally agree

[@rjgriffiths26]

Totally agree 👍🏻

[@gonkula]

In summary: - Don't flatten your low-back entirely - Push your upper abs into your chest (in much the same way you would do a cat-camel) - Roll out only as far as you can keep this form throughout

[@sews5742]

And don't use your hips to push yourself back up

[@conor-_C]

Yea we can see the video

[@PaulChrisJones]

Thanks, this video could have been 30 seconds instead of 5 minutes.

[@fredcalledbygod]

Safe g

[@FINEST-uz9ek]

Thanks that was somewhat a much simpler explanation!

[@csracingreport2024]

Good tutorial JUST WHAT I NEEDED because it feels like my arms are getting worked but not the abs ,Thanks ; I just SUBSCRIBED

[@preeeet.]

i get this and i still do after watching this tutorial

[@maseratifan5941]

Thank you so much I got an ab wheel at crimbo and I panicked when it wasn’t working but now I do it right and it works well

[@johngladman4291]

Jeff you jest saved me years of future back problems. I always did these with an arched back and fully extending and I was like okay I shouldn’t feel this much pressure in my lower back. Let me ask Jeff and just like that problem fixed. I felt such a relief and much more ab engagement!

[@iammontreze]

John Gladman so don’t arch my back I’m confused I feel like I watch this video in didn’t learn anything

[@jakeandrews7192]

I just saw a dumb dude at the gym put a water bottle in the pringles holder

[@lbcsv]

Jake Andrews 👍😂

[@goat5524]

Jake Andrews how is that dumb ? , thats pretty creative

[@1000Famed]

Jake Andrews wait I thought those where ashtrays

[@bobjaxson4742]

Jake Andrews How is he dumb ? He is being creative and not spending his money on gimicks. When did saving money become dumb? Focus on yourself, dont worry about what other people are doing in the gym.

[@Michealgallardo98]

@@bobjaxson4742 wooosh

[@theeternalslayer]

Jeff reminds us constantly Quality over Quantity,

[@monjuinc.2760]

Someone needs to make a meme of Optimus Prime saying "autobots roll out" and then Jeff doing ab rollouts

[@gaminggalaxy2021]

Monju Inc. Yoooo😂😂

[@DarkmanXSincere]

Why?....

[@nelsonkiiru7252]

🤣🤣🤣🤣U funny!!😂Never saw that coming!😂And u got a good imagination!😂

[@thisisALI.i]

lol

[@MikeSakaru]

Preferably with Jesse's robo curl noises during Jeff's rollout.

[@jadedaces]

I just bought this ab-roller only three years after this video was published on KZbin! You’re a wizard, Jeff! On top of that, my back grew a personal trainer after I started doing these as you instructed, and he’s pretty cool to hang out with, too! Your videos are pure magic! Seriously, though- thanks for the tip.

[@mayormc]

I've been watching this guy for a couple weeks now and he makes many good points. I have re-vamped my routine after 25 years of same old/same old and feeling great. Focusing on the details he offers makes a big difference.

[@drunkestdriver]

2:48 THANK ME LATURRR

[@justaman8329]

i swear jeff has dismantled every exercise i've ever done, and showed me how to correctly to them. Love this channel

[@unjaded2]

sent this to my buddy he loves the abs roller . he was like damn I have been doing this WRONG for months . thx Jeff !

[@abz_fp7030]

I lost over 60 kgs and jeffs videos where a great help, thanks mate

[@yourgl.bsenpai5171]

Happy i found this ive been doing it wrong for a whole year. Legend!!

[@CheeseNHL]

Right before i was about to do ab rollers at the gym. Jeff, you are the oracle

[@betoiify]

Keep banging those furniture ass bandit!

[@anthonypaone8877]

Draggie TV da fuq

[@alexcrowder1673]

Dare Devil Um.... nice meaningless group of unrelated words? Not sure what that was supposed to mean.... but it sure doesn't mean anything in english...

[@ContsableByeBye]

I have an idea instead of 8 thousand people saying I'm first and last time I was this early blah blah let's put something in you want Jeff to do in a video so it's helpful to the rest.. just a thought. Hey Jeff love to see a few more videos on you're thoughts about different supplements. Thanks

[@evanbranagan7663]

Buz kill booty eater. Let them be proud of being early

[@Toukan808]

FIRST

[@LucifersDeathSquad]

Third !!!! Where's my prize bitch

[@taylinhoisington730]

A video of Jeff grocery shopping?

[@tgatt5759]

Freestyle Mentor I'd watch that.

[@Lauren-zu3jf]

This was a great help! The slight rounding immediately took pressure off my lumbar and I felt the ab burn! Thank you thank 🙂

[@chrispham1113]

Doing it right gets results faster than wrong! I noticed that since I watched your videos, Jeff. I stopped doing this exercise because I wasn't doing it right. I didn't feel anything except my back. Thanks for the tip, mate!

[@hoydilla]

Thank you, Bro, for the free advice.......I'm always looking to add and tweak things and you offer a lot of great points...

[@6174ever]

Again, a video that makes my workouts better. Thank you very much

[@gurjit_kaur-1968]

First when I ordered it I opened it up and started doing the exercise ,then I felt the pain in my lower back then I saw your video this really helped me thank you so much 👍

[@RedForeman]

😂 I just started today and was like hold on bruh why my back hurt.. Definitely was flattening out instead of the cat pose he's doing still not as easy but my back doesn't hurt doing it that way

[@gurjit_kaur-1968]

@@RedForeman 😂 nice!

[@aprilparsons8498]

Thank you for your informative I will practice for new instructions when I do the ab wheel

[@keyan-i3y]

Even my English not very well , But I got every steps of doing that correctly .. I found that very helpful so thank u sm

[@ShellsterNYC]

Thank you. My ab roller has been collecting dust for the last 2 years. After watching this video, I'm ready to try using it again. ☺

[@zanlaithawnthu2992]

Was doing this exercise last day,I just realized I did it wrong after watching this.Next time I do it I'll surely try ur way.Tanks always for a great Video 🐒

[@dramabeatz33]

thlamuana Knox same here

[@ZackTuNan]

I snapped my neck using this. Now Im in the hospital. I rolled too far, couldn't pull the wheel back and injured my neck. 😤😤😤

[@aerincollins1175]

How you feeling?

[@ericb.7354]

Dumbass

[@vedoooo]

Hahahahaha

[@scorch9736]

Spinal??

[@sarahblackman4833]

Got to b carefull as a beginer I almost broke my front teeth! I used to do it stopped, and went back into it with too much confidence lol need to go slow.

[@MrTimjm009]

Something Ive not seen explained and noticed I was doing from time to time . Great video . Focusing on doing a number of quality reps not counting reps necessarily . Heard this once before elsewhere . Again , I like that

[@mariemitch8148]

OMGoodness! You explained it sooo thoroughly! Now I’m able to do much better without feeling as though I’m injuring myself. You are the best!!

[@l3xmal265]

I was almost certain going to hurt myself before I stopped and watch this video...thanks dude

[@willparfet8912]

Watched this thinking it was gonna be some BS “guru”. Pleasantly surprised with the in-depth description and anatomically/“biomechanically” correct terminology

[@mikkey246]

I got scared when I seen "never use ab wheel." Then I clicked on the link 😌😌

[@kleinandpeachadventure7030]

this is one of the best workout out. thanks for the tip. am gonna use it. just starting to learn how to use it but its difficult

[@MrPerfect409]

Can't seem to wrap my head around this damn exercise

[@noloking]

Oh crap, I used to use those to scratch my back, lawls!

[@windimple1]

Breastfeeding

[@khalidshaikhani315]

It make me suck with severe back pain

[@blakejones1269]

I stopped doing these a long time ago bc it just didn’t feel normal. I always felt like I was doing something wrong. But now after watching this I’ve got a good exercise to add into my ab workout. Thank you, I found this super super helpful

[@prophetmadonna3744]

keep your negativity to yourself. You failed, dont ruined people who are inspired!

[@blakejones1269]

I was complimenting him on helping me, don't cherry pick my comment, I'm looking for motivation every day and he has helped before, and he still does. I'm sorry that it came across to you as a negative comment, I only wish for positivity and help for others

[@prophetmadonna3744]

Blake Jones dont apologize... i read other negative post and you were just the 5th so its nothing personal.

[@rama7731]

@@prophetmadonna3744 how is that negativity? he said he gonna do this ab exercise as he now know how to do it correctly

[@prophetmadonna3744]

Rama D Well, it wasn’t so negative. But some people dont want the idea in their head. No one has to hear its difficult. But i have read worst comments. So Im not going to say much about this...

[@athleanx]

Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how! giveaway.athleanx.com/how-to-win.html

[@rometlempu4839]

1 yr old video and u put it here wow

[@ThothTheAtlanteanK]

How about breathing during the excersise? Great video.👍

[@filipefigueiredo9847]

Hey guys, I've recently decided to add the ab wheel to my workout routine and I could feel the burn, something that has been really difficult to achieve lately with other ab/ core exercises I'm having a problem though, which is, I get really bad neck pain/ stiffness after doing this Any idea of what I may be doing wrong? Thanks in advance and have a great day guys

[@mrdandmrsngeneralperspecti4875]

Jeff how can I get a 247365 shirt?

[@Brian.8272]

can you do this daily?

[@pedronunes8766]

Proper form I was looking for!

[@kisstarbearer]

thanks man, i have a ruptured disc and your axcercises had help me a lot, god bless you!

[@marcuswetterstrom6805]

Ive started going to the gym cause of you, thank you very much. Im on my first week right now and i got a long way to go.

[@dirtmcgirt01]

Hz Vorex you may hear it's a marathon not sprint, it's true. Enjoy the process and be patient, the results will come.

[@smidgens1]

Take as much advantage as you can of your early gains though. You will make the fastest and biggest gains of your life over the next couple of months so eat big and train harder!

[@marcuswetterstrom6805]

Thank all of you for your replies. I will do my best to become the best version of myself.

[@philrichmond7567]

Hz Vorex Good job. Keep it up. You will get there.

[@TarrantTheHero]

It helps to watch one of these videos every day. Jeff the best motivator

[@nateskicks6995]

I did like 7 reps and I was sore as hell same day lower bottom of my core 😂

[@EpicCoolGuy21]

I like the disparity between doing the exercise right and doing it wrong. “Do this exercise right and you will get abs in 7 days, do it wrong and you will need to replace your back in 3 years”

[@antibull4869]

Most things are like that actually. Doing it right every time will yield results. Doing it wrong every time will cause injury.

[@zooskie]

Thanks Jeff, my friend had her lung wall 🫁 punched by her rib from this exercise, was hospitalised for a month (haemothorax), Beginners please be extra careful.

[@Ve-suvius]

And it can give you low back pain. Even after doing it for 5 years without issues. The margin for error is too high. Planks are WAY safer. And good also. The ab wheel is great for the ab muscles, but a mistake can bring great pain.

[@FIRE-pk6wu]

Your workout is great. 👏 👏 I uploaded videos today, after doing 15. So hard work. I wonder if my method is correct.

[@AllieEm1]

I love this exercise and absolutely, you need to do all these things! I've never had any problems with it because of this. And I've had amazing results 😃

[@bitflux2]

has it helped to get rid of the bulge for a flat stomach?

[@Ve-suvius]

@@bitflux2 Lose the weight. Look at the tv show Naked and Afraid. 21 days and they lost a lot of weight. Just eat less, and /or different. Healthy stuff, and not lots of it either. It will only make the belly bulge. You can train abs all day and not have them showing . It's all about the 'too many' calories.

[@geotovan]

nearly 2 years later, Im glad this popped in my recommended

[@subihafeez4730]

Last time i was this early england was still a country

[@polystrate1]

It's a bomb factory now

[@solascriptura-e7t]

:'(

[@tommyzhang4984]

Cricket?

[@gmcgee13gmj]

Now it's just a city smh

[@AustinJP2]

Now it's a city

[@giannisgiannaros489]

He is the best he saves me from many injuries!!!

[@pehvo314]

I have no words for this guy, Just is the best!!!!

[@lifestylewithleira]

Im definitely a beginner when it comes to the ab roller and this video was so helpful!!

[@mykal2803]

this video changed, how I was doing sets of 30x3 of these, to 15x2 and getting better results. I need to always come here first.

[@spicywings9416]

Is it worth it to workout with the ab roller does it work?

[@mayankkhandelwal6262]

@@spicywings9416 absolutely...at starting u might feel cramps but it's totally worth it

[@miikaeriksson4203]

Anybody else notice the spooky skeleton in the background or is it just my reflection?

[@deanogilligan5060]

He uses it for when he's shoeing how you can damage bones

[@multiblades]

That's Raymond 🙄🙄

[@ananshi4856]

Maybe..😅

[@bigjrock05]

The camera man

[@KS-oi9ym]

That's his motivation for leanness

[@fitforfreelance]

love using this for clients

[@elcip1570]

Thank you for this video. I am about to buy one and I wanted to make sure I would use it properly. Thank you

[@sarvindshekar]

I am training for over 10 year and 5 of those years are with general floor trainers. Since i have couple of injuries in my spine, i never felt that the trainers ever understood what i needed.. And i was always looking for solutions and thanks to you, i get world class training and your videos are so informative and useful to me especially because i am limited to certain kind of workouts and you still add variety to what i can do with my limitations.. Thanks Jeff

[@Anklebreaker_official]

Finally someone on the internet who knows what he's talking about.

[@MegaAnimationBros]

1:53 those veins..

[@1pauluzz1]

kzbin.info/www/bejne/d6OThoecesaVlZY

[@RevelationEndTimes-YiG2024YiG]

I find using a couple of stretch bands have helped me with the ab rollout wheel, especially that it is my first time using one, as of a couple of days ago, when I brought one at Kmart for $10, and on the second attempt with the bands, I could almost roll all the way out, coming back up again no problem, soon I won't need a stretch band at all.

[@luckaondruskova3369]

Thanks for explanation, hopefully i'll do it better now

[@rtaber3065]

Thanks, Jeff. Can you talk about shoulder and clavicle popping and shoulder pinch pain, and ways to correct them?

[@dronewild3234]

Bro, I love the technical input you have, it’s not all about throwing weights and your body around. Great break down and easy for a novice to understand. You do great work on your channel, voice recordings are getting better, less voice echo than in earlier vids, easier to listen to so thanks buddy for helping us make a better version of our selves every day 👍🏻

[@greamegustave]

I've been doing this incorrectly, thanks Jeff. The shoulder workout was the best I've had in weeks since I've started.

[@kirstenbrownrigg5370]

I was going to find a tutorial, but I found Thee tutorial of all tutorials, thanks!

[@edoardoburlini8394]

Excellent and detailed description.

[@TracyyNicolee]

I just bought one of these and glad I watched this before going home and using it.

[@Token4NaijaTV]

I just got one as well I hope I can do it

[@TracyyNicolee]

Tanwa Stanley it was super hard to do hahha

[@ttpdetigepaladins1145]

The camera men is like “now it’s time to plug our shit.” at the end

[@s.a.r.am.a5814]

Thanks for this! My lower back always hurts when I'm done using my ab roller. I thought it would get better if I continued to work on it but the pain discouraged me from including it my home workout. Now I see what the problem was. I was doing it wrong I can't wait to try your technique when I workout again. Thanks for shining a light!

[@miklosfarago5544]

Do rather 8-10 mins normal abs workout, it will not kill your back and knee

[@latino00789]

Thanks fo tell me how to use properly the abs roll and for all the videos I'm working very hard to get my body looks like yours 💪👈👍👍

[@ITEEZ-]

The best explanation of I’ve ever seen

[@luciano9573]

I thank you for this video, I had alot of lower back pain for a while. I never thought this could be the reason cause I thought I am doing it right.

[@lazombie743]

1 year later still watching the video

[@123ftw1]

Did you make ABs by watching it?

[@royaltyheroismandthestreets]

lmao

[@dearwhitepeople1498]

I have been using my 4 plated, level3, armored vest while doing my ab roller. Great results!

[@wilsonokoth7649]

excellent!And a lot of passion for what you do.

[@FairyRat]

At last I understand the ab wheel. Thank you Jeff.

[@thechosenkiwi7871]

I think I did it wrong. Is my spine suppose to make a "cracking" noise and stick out my back? That's normal right?

[@critsology]

Justin yes completely

[@apormarkos]

If you're not bleeding, you're doing it wrong

[@lowcountrysmoke]

Yeh dude it’s part of the progression just keep rolling and dismiss the pain

[@TheWelwyn21]

It's a bad sign your damaging your spine its not suppose to crack

[@gangster4208]

@@TheWelwyn21 woosh

[@midotvadventure504]

i was just doing it wrong now, thanks for the video! :)

[@tljohn24]

Thank you for breaking it down ESPECIALLY in reference to the muscles that initiate the return. I also appreciate the quality-not-quantity approach. At first I felt I couldn’t do this exercise because I lack strength but now after watching this video I now feel like I can work my way up with this exercise.

[@miguelmarinocortesvasquez867]

Great video, man. Thanks! I was really fighting with that😁, trying to go all the way down flat.

[@bertofehr]

Wow! I'm doing it right..you rock!

[@fernandoeliasmartinez1234]

Hola será posible hacer el mismo video con traducción al español?

[@FABIOLINDOCC]

Thank you soo much Jeff. Every time I did this my lower back would kill me!

[@funkaholic1972]

That is why I stopped doing them. Will get back to them now that I have watched this video.

[@dc1104]

Do a video on tips to keeps your spine healthy when lifting weights

[@WhaddupImJohn]

M Br proper form and correct weights for your abilities

[@bosubhaiyya]

Use a belt for heavy lifting..

[@TF-uo5cg]

M Br your spine shouldn't be in jeopardy, unless you've had back problems.like others have said correct form and proper hydration is key

[@ryanm.3393]

I suffer from back pain and I find hyperextension help me with an instant relief and since combining with weights I feel my lower back is a lot more stable and secure

[@JaykleMusic]

Great advice my friend, was wondering if I was doing it right! 💪👌👏

[@Jack_2445]

Muchísimas gracias!!este video es importante!

[@SillyTubereal]

Guys, I've finally found out why I wasn't seeing results! It's because I wasn't taking enough calories! So I switched from fat free to whole milk and and also started eating a lot throughout the day, now I'm seeing results upon results!

[@dykens7758]

nice, keep drinking all that estrogen, it will get you jacked.

[@SillyTubereal]

KZbin Admin You must be the guy who take testosterone booster.

[@zytralus]

Just don't drink milk and get fat from better sources such as nuts, olive oil, etc..

[@shakoustorm8525]

SillyTube don't listen to the comments dude, whole milk is fine, organic whole milk even better... just be sensible about the quantities you put in. If you're serious about upping your diet and balancing out your macros properly then track with an app like Fat Secret.. Works wonders if that's how you want to go about it

[@dykens7758]

Big crooked Dick, lol at the dickweed that still breastfeeds and calls other people fags. There are over 60 different hormones in a glass of milk and one of the main ones is estrogen. How hard is it to believe that interspecies breastfeeding is not healthy and every mammal evolved in such a way that their milk is specifically designed for their own species. You got lied to son.

[@brodymartin7319]

Ahaha everytime I look up a new workout the first thing I see is this guy telling me not to do it.

[@AnimeFan4EverLast]

Bro this is my Favourite exercise it’s very helpful thanks

[@owenzmortgage8273]

Your information is special, thanks.

[@user-gx9wt7dn3t]

Awesome video, been using hips too much. Great tips Jeff