I dare you to try this variation of the Ab Wheel Rollout.

The exercise is challenging at the most basic level, but adding tempo—or the time it takes to complete each part of the rep—makes it significantly more difficult. It will challenge even the athletes out there who have the strongest cores.

RELATED: The Ab Rollout: Best Core Exercise Ever?

Tempo is often one of the most forgotten aspects of training, yet it’s one of the best ways to maximize each part of the rep. And all you need to do is slow down or speed up a portion of the rep. Simple as that.

Here’s how to perform the Tempo Ab Wheel Rollout:

• Rollout out to the floor over 5 seconds.
• Hold the extended position for 5 seconds. Tighten your core as much as possible to prevent your lower back from arching. To prevent this from occurring, it’s best to keep a slightly upright hip position rather than going parallel to the floor.
• Roll back through 5 seconds to the starting position.

This trains your core muscles to resist extension in your spine, and it’s one of the best moves for developing strong abs and obliques. The tempo works these muscles for an extended duration over a traditional rep, offering an increased challenge to these essential muscles. As an added benefit, it will also improve upper-body strength.

RELATED: 8 Advanced Ab Wheel Rollouts for a Rock-Solid Core

To make it more difficult, attach a band to a fixed attachment in front to the roller. The band will try to pull you forward, forcing you to resist and control the movement. It also makes it more difficult to move into the starting position.