Ab wheel for rock hard abs-exercises and suggestions
A really good workout plan definitely shall not lack exercises aiming to strengthen and shape the abdominal muscles. However, if you are thinking of a six-pack, you will certainly face hard work.
| If you are already good at crunches, leg raises and sit-ups and you would like to try something new, it is time to use the ab wheel! |
Working out with this equipment is quite spectacular; however, you will need some preparation to correctly do this exercise. Let’s start getting to know this equipment now!
What is an ab wheel?
The ab wheel is really simple piece of equipment with which a complex workout can be ensured for the abdominal muscles. However, the simplicity of the equipment shall not fool you, since working out with this equipment is not necessarily simple.
The equipment has only three parts: pivot, rolling part and the wheel. These can be disassembled and assembled quickly. Material: plastic, metal and rubber. The outer part of the wheel is covered with hardened rubber which ensures a non-slip surface. The strong internal structure is responsible for durability. The diameter of the wheel is 35 cm.
| The aim of working out with an ab wheel is to strengthen the torso in an integrated way. A complex and harmonized workout is needed by the whole body to be able to do only one rollout. |
Warning: starting to use this equipment without preparation is more than dangerous. Before starting this challenge you need to make sure in all cases that you are able to hold the lumbar part of your body steadily and that there are no problems with the mobility of your shoulders.
So, during doing this exercise it is very important to focus on one thing: the lumbar part of your torso must be held in mild flexion continuously. That means making sure that your back is not in a concave position. This can be achieved by keeping the abdominal muscles continuously tensed. And now there is no pause, no exception and there are no excuses.
What are the advantages of the ab wheel?
- The equipment has a low weight, it is small and it can fit in a bag. So, you can take it anywhere.
- You do not need a gym to use the equipment; you can use it anywhere and anytime.
- With a proper progression you can exercise your abdominal muscles within a short time.
- It helps to deepen the separation of the abdominal muscles and thanks to this your muscles will be much more defined.
- It has a good value for money. Since you can buy the equipment for cheap and it is quite efficient.
- It exercises both the lower and upper muscles fibers of the abdominal muscles.
How to use this equipment properly?
Before starting kneel down and lean on your hands then get hold of the two grips at the sides of the wheel. Try to lean forward with the wheel and lower your body toward the ground. Meanwhile pay continuous attention to tense the abdominal muscles and avoid the lumbar part of the back getting in a concave position. Your neck shall be the natural extension of the spine and do not hang your head. Keep your shoulders tense and do not let them fall down, however, do not do the opposite thereof: do not pull your shoulders towards your neck! In order to avoid the concave position a full rollout is not recommended. During the second part of the exercise pull yourself back to the starting position with your abdominal muscles. Once this is done, lower your body in a controlled manner to your previous stretched out position. Do as many repetitions as you can perform correctly.
It is important to know that your abdominal muscles only work hard when your pelvis and chest are approaching each other. That’s why you need to try to pay attention to this.
When and to whom the use of an ab wheel is not recommended?
Since using the equipment is difficult and incorrect usage can be dangerous, a preparation for using the equipment is needed in all cases. However, there are cases when exercising with the wheel is not recommended at all. For example, in case of any spine problems, lower back pain, shoulder mobility problems, weak abdominal or core muscles.
Test yourself in three steps before starting to use the wheel!
1. Stand with your legs shoulder-width apart, slightly bend your knees and perform the following test of range of motion on your shoulders: extend both arms out straight and try to lift them towards the ceiling. If you cannot lift them entirely up or if you manage to do so but such movement is painful, this equipment is definitely not your toy!
2. Lie face down and do a cobra position. Place your palms closely next to your chest and place your elbows closely next to your torso. Try to pull your elbows towards each other and that way moving your shoulder-blades towards your spine. Stretch your head forward and upward at the same time by pulling your shoulders down. Tense your bottom muscles and remove your belly button from the ground. Pull your palms backwards by pushing your chest forwards. By using your back muscles, lift your torso from the ground as much as you can. If you feel pressure, strain or even pain at the lumbar part, do not use the ab wheel during your workouts!
3. Introductory exercise: abdominal bridge, namely plank. Place your forearms on the ground shoulder-width apart and lean on them by placing your elbows under your shoulders and your forearms shall be parallel to your torso. Hold your body along a straight line from head to the heels while keeping your feet parallel to each other on the ground. Pay attention to the natural position of your spine and look towards the ground. Hold this position statically. If you cannot do this exercise, you should wait with rolling out with the ab wheel!
Try these exercises!
If you wish to integrate this equipment to your workout plan and you have successfully completed the above tests, you can prepare yourself for a successful workout with the ab wheel with the help of the following exercises.
Crunches on a Fitball
Which muscles can be exercised by this workout?
Primarily your rectus abdominis muscle, however, the movement is helped by the external and internal oblique muscle.
How to do this exercise properly?
Lie on your back on the ball and put your feet on the ground while bending your knees at a ninety degree angle. Hold your pelvis in its neutral and natural position. Keep the normal curve of the back and the cervical spine and lift your torso up from the ball while placing your hands on the back of your neck. Pay attention to avoid nodding. Look upwards. And finally, slowly lower your torso back to the starting position.
High pulley crunches with the pulley machine
Which muscles can be exercised by this workout?
Just like when doing crunches on a Fitball, primarily your rectus abdominis muscle works in this exercise, however, the movement is helped by the external and internal oblique muscle.
How to do this exercise properly?
Sit down on your heels ca. 60 cm far from the upper pulley machine facing the machine. Grab the handle attached to the pulley with palms facing each other and hold them by pulling them to your temple. With the pelvis stationary, try to move closer with your chest to your pelvis. To do so, gradually bend your thoracic spine from vertebra to vertebra. After moving closer, go back to the starting position with slow, controlled movement. Pay attention not to pull your shoulders towards your neck during the exercise and always keep your chin a fist away from your collarbones.
Hanging knee raises
Which muscles can be exercised by this workout?
Primarily your rectus abdominis muscle and the iliopsoas, however, the movement is helped by the external and internal oblique muscle.
How to do this exercise properly?
Take up your position on a stand by leaning on your forearms and grab the stand’s handle using an overhand grip. Push your thoracic and lumbar part of your spine to the backrest. Try to move your pelvis closer to your chest by bending and raising your knees. After raising your legs, lower them with a slow and concentrated move to the starting position.
Pushup walkout from kneeling
Which muscles can be exercised by this workout?
All muscles of the body are exercising during this exercise.
How to do this exercise properly?
Take up a kneeling position and lean on your hands then start to walk forward by placing your palms downwards. During the exercise focus on keeping your pelvis in its natural position and make sure that your abdomen does not approach the ground in an extreme way. Tense your abdominal and bottom muscles. Do not pull your shoulders upwards and gradually step forward by switching your arms until you reach a pushup position. Take up a pushup position for a second and tense all muscles in your body. Then return to your starting position by moving and switching your arms.
Knee raises with a TRX rope
Which muscles can be exercised by this workout?
All muscles of the body work during this exercise.
How to do this exercise properly?
Hang the TRX rope steadily so that the handles are 30-40 cm far from the ground. Take up a sitting position facing the TRX and place your feet in the handles by crossing the ropes. Move into a kneeling position and lean on your hands while keeping your hands on the ground. Try to estimate such a distance that after lifting your body from the ground, you can take up a regular pushup (starting) position. Hold this position statically for a second and tense your abdominal and bottom muscles. Try to move your pelvis closer to your chest by bending and raising your knees. After raising your legs, lower them with a slow and concentrated move to the starting position.
Can you do the above exercises with confidence? Then it’s (finally) time for the ab wheel!
Even though the faith of flat and chiseled abdominal muscles is sealed mainly in the kitchen it would be a mistake to think that there is no need to train your abdominal muscles! It is worthy to do as various and difficult exercises as possible if you would like to show off defined abdominal muscles at the beach.
The ab wheel is a great choice if you strive for a complex training for your abdominal muscles. It is not a negligible fact that working out with the ab wheel is particularly spectacular, and you will certainly receive a couple of admiring glances at the gym. You can take it anywhere since it fits in a small bag thanks to its small size. In addition to its many advantages, however, it is important to pay attention to its dangers, since without proper preparation it can easily lead to injury.
Be determined, practice a lot and go ahead gradually! If you are patient and persistent, you certainly will be successful in building your abdominal muscles and using this equipment.