Core workouts are more popular than ever. You can do situps and planks, but you can also do other exercises, like using a Swiss ball, medicine ball, or dumbbells. If you are looking for a new way to exercise your core, consider using the ab wheel.
You might forget to use the ab wheel, but it is important because it helps you train your whole “core” simultaneously. Your core works this way in real life too. You can do other workouts with it while training your core because it has more than one type of exercise on different parts of your body.
The core is more than just your visible stomach muscles. It also includes muscles running around your whole body, including on the sides and back. When these muscles are strengthened, they will act like a corset that pulls everything together.
Ab wheels work your core muscles. These are the muscles around your stomach. They help to support your skeleton and keep you balanced and in good posture.
How To Use Ab Wheel
To do the ab wheel correctly, you need a strong core. It would help if you also had good upper body strength, especially in your shoulders, back, and forearms. Doing ab wheel rollouts the wrong way could make your lower back hurt. If you feel pain, stop and do other exercises that work your core before doing them again.
Best Ab Wheel Exercises
Ab Wheel Plank
The ab wheel plank is a good exercise to do because it strengthens your stability muscles. It will also help you learn how to hold the roller and keep your balance.
Start on your hands and knees in front of your roller.
Put your hands on the handles, one on each side of the wheel.
Push up into a plank position with a straight body from head to toes.
Squeeze your core tight and hold for 30-60 seconds. Repeat 3-4 times.
The next progression from the ab wheel plank is the knee roll-out. Roll out as far as possible without arching your back, lowering your torso to just above the ground. If you’re not able to do this, try lowering only halfway. You may also want to use a pad in front of your knees for comfort.
Start kneeling on the floor.
Grasp the handles of your wheel with your arms extended.
Keep your abs engaged and slowly roll forward until your belly is just above the floor, keeping your arms extended in front of you.
Return to starting position by rolling back into your knees. Repeat this for 5-10 reps.
Wide-Stance Front Roll-Out
Rolling out is easy. Put your feet together, but then you can move them apart a little bit. This is a little easier than rolling out with both feet close together. As you get better, you will be able to slowly move your feet away from each other until they are as far apart as they need to be for the roll-out to work well.
You stand with your feet wide apart.
Then you grab the wheel.
Keep your back straight and arms extended; push the wheel forward.
Raise your body so that it is in a straight line.
Push the wheel back to where it started, bending at your waist to return to your starting position.
Repeat for 5-10 reps or until you feel tired or want to stop.
The one-leg roll-out is a tricky move. It takes all of your body weight and needs a lot of strength in your stabilizer muscles.
This is an exercise you can do after you’ve learned the full front roll-out and the oblique roll-out.
Stand with your feet together and the wheel in front of you.
Bend over and pick up the handles.
Keep your back straight and your arms out in front of you.
Then roll forward, lifting one leg as you roll all the way down, then rolling back so that it is now bent at the waist again to return to where you started.
Mikael is a health nutrition expert and loves mountain biking. Mikael started his health product research journey about 6 years ago and still loves doing it. Apart from spending time on his study, research & literature, he plays basketball regularly and is a fitness freak. Follow me on Linkedin