The Ab wheel is one of the simplest pieces of exercise equipment available in the health and fitness market. However, do not underestimate its effectiveness. It has been a classic workout buddy for some time now. With its relatively low price and intense workout positions, it remains a common choice for many.
The ab wheel has been designed in a way to use your upper body strength to tone that midsection and tighten the abdominal. It also strengthens your muscles. Over a period of time, this nifty piece of equipment will give you what you’ve dreamed of: flat, rock hard abs.
If you think there was just one way to exercise with an ab wheel, think again. The Ab Wheel can be utilized to work your abs in using a variety of techniques. Excited, are we? Without further ado, let’s check out the best Ab Wheel workouts below!
Before and After Ab wheel workouts:
1. The Ab Wheel Rolling-Knees
This is the vanilla application of the ab wheel. If you’re a beginner, this is an ideal way to kick off your workout. The ab wheel in the kneeling position is the most basic of the other exercise variations to be discussed.
Let’s take a look at how you can exercise with your ab wheel:
- Sit in a kneeling position, using a yoga mat under your knees for protection.
- Position your knees a little wide, with your toes resting on the floor.
- Place the ab wheel directly in line with your shoulders. Make sure your posture is tight; don’t sag. You may hurt your back during the exercise.
- Roll out the wheel in front of your body as far as you can comfortably. Use your abs, and no other part of your body, to draw the wheel back in. If you’re a beginner and have never exercised on an ab wheel, then roll out about 3 feet far from the wall. The wall will act as a barrier to control your movement, so that you don’t slip.
- Use the handle to maneuver the grip to the left and right by placing pressure downwards. The position of alternating between forward, left and right will exercise your obliques, and shape them up as well.
Remember, the goal is not to roll out faster. If anything, slow is better. Let your midsection work for it. Go easy the first few days. Gradually, test your limit and increase the repetition along with the roll out distance.
2. The Ab Wheel Rolling-Standing
Have you mastered you ab wheel kneeling technique, and need some variation? Once you’ve got your body accustomed to how the ab wheel works, you can target the obliques with a new technique. All you experienced ab wheel users, look no further. Let’s get you introduced to the ab wheel standing rollout technique.
This is how it’s done:
- Start with the wheel in front of your feet, with your arms and legs straight.
- Keep your posture tight. Also, keep your chin low and slightly tilt your pelvis back. This will keep your lower back from arching.
- Slowly roll forward. Keep a rhythm. Don’t roll too much. Check your limit. If you feel a pain in your back, this indicates that you are arching too much. For a more controlled rolling, stand about 3 feet or closer from any wall and then take your ab wheel and roll forward slowly until you “touch” and not slam into the wall, still under control.
- Then pull everything back until your hands and feet come back together. Keep your back and arms straight throughout the time.
- Repeat about 5 times, steadily breathing.
It sounds simple enough. However, don’t be fooled. After a couple of times of lying splayed out on the floor, you’ll realize the difficulty involved. On the upside, your body muscles, specifically the ab muscles, are really being strained and toned in the process. Improve your hand on this technique before progressing on to a more advanced level.
3. Ab-Wheel Rolling– One Leg
Another exercise you can try out on your conventional ab wheel exercise is one using the one-leg variation. Intrigued, much? Allow me to elaborate. This type is very familiar to the rolling out on your knee, with a few modifications to keep things spicy.
- Start off in the kneeling position, with the ab wheel directly in line with your shoulder, but instead of both, keep one knee on the floor and the other elevated, a bit off the floor. Make sure that the elevated leg is straight behind you.
- It is imperative that the elevated leg maintain that position while you begin rolling.
- Now switch legs.
- Similarly alternate legs till 10 reps are not completed.
Using the ab wheel with one leg elevated will give you that extra edge and turn up the difficulty level. So buckle up.
4. Ab-Wheel Rolling– Two Handed
Ideally, an ab wheel is manufactured in a way to be gripped on either side, with the wheel in the center. But that’s not the only design out there. Because of its popularity, manufacturers have come up with many innovative designs to suit individual workout exercises. One other type of ab wheel has a grip in the center, with wheels on either side, rather like a dumbbell. For the two-handed variation exercise, use the dumbbell-shaped ab wheels; two to be more specific. Since they’re relatively cheaper, this is not much of a problem.
- Start in a kneeling position.
- Hold your dumbbell shaped ab wheel in each hand.
- Keep your core tight.
- Roll one dumbbell ab roller forward, while keeping the other one unmoving in your hand. When you roll back that arm, roll forward with the other.
- Proceed with the previous step, alternating your arms.
Exercising with the Ab Wheel: Your Solution for Ripped Cores
So these were the different techniques that you could use with your good ol’ ab wheel. These techniques, other than providing you with the variation in your workout plan, are aimed to work your obliques, define your abs, and develop that ripped six pack. In addition to that, the ab wheel is economical and portable. So whether you want to work out at home, the gym, the office, or a hotel, your ab wheel is your proven workout companion everywhere!