Likes:
- Intense abdominal workout
- Can be performed from toes or modified with knees
- Requires little space
- Works muscles of back, shoulders, and triceps along with the core
Dislikes:
- Requires serious core strength so should not be done by those with very weak core muscles
My abdominals are a body part that I often neglect. It isn’t until after I’ve scoured through a few fitness magazines and seen women with narrow waists and perfectly-toned stomachs that I really get serious about my ab training. I will then add an actual routine to my weekly workouts solely dedicated to my abs (something that doesn’t happen on a regular basis).
When this happens, I make sure to include the Ab Wheel. This simple, hardcore tool is an unbelievable way to work the abs. It doesn’t require much space, as it’s just a wheel with a bar through the center. It takes up the same amount of space to use as it would to perform pushups. And it takes very few reps to completely tire out the muscles.
You start with your feet flat on the ground and bend at the waist with the wheel on the ground and both hands on the handles on either side of the wheel. You then roll out until your body is parallel to the ground and your toes are the only body part actually touching the ground. Then you roll back to the starting position. Yes, it’s intense. Fortunately, for those of us who don’t possess enough core strength (yet), you can modify by starting from your knees. Although it’s less intense, it’s still an intense workout. Exercises can be performed by rolling the wheel straight out in front or off to the side to incorporate the obliques.
The Ab Wheel is a device that requires very few reps to do the job. It requires a tremendous amount of core strength so for anyone using the Ab Wheel for the first time, go slowly. Even from the knees, it’s no joke. If you have weak core and back muscles, they might need to be built up a bit before undertaking the mammoth Ab Wheel. A good way to build this strength is by doing forearm plank holds. These allow you to hold your body parallel to the floor and get used to that position. When performing exercises on the Ab Wheel, pressure is placed on your upper and lower back as this is a total body movement requiring lots of strength. Since the lower back is so susceptible to injury, it’s important to be extremely cautious when using the Ab Wheel.
The beauty of any workout, but particularly with the Ab Wheel, is the more you use it the stronger you’ll get. And this is all over, not just in your core. So if you’re looking to build up that six pack in time for summer, the Ab Wheel is the way to do it. It works! Just make sure you start slowly and go easy on the reps. You’ll feel it the next day.
