You may have seen these items at your local health club and may did not know why they are useful. They are simple small pieces of equipment you can have at home as well which can give you a strong core and amp up your chest strength. Here are the moves: Ab Roll Outs: with core engaged, slowly roll the wheel out away from you and roll back in using your core. Start with 10 reps, watching how your lower back feels. Push Ups: Perform a regular push up, just a little deeper than push up without the extensions for 10 repetitions. Perform a rotated push up for 10 repetitions.