Today, we’re going to talk about AB wheel workout and provide you with the ultimate guide. Basically, when you decide to improve your abdominal muscles, you’re doing your body a huge favor and get the sexy body for the summer.
As you develop your abdominal muscles, you’re preventing any lower back pain that might occur and improving your sports performance.
Is abs roller expensive for you to buy? No, not all, in fact, I find the abs wheel to be very inexpensive for the value and benefits you’re getting out of it. If you perform ab roller workout, you’ll effectively build your core muscles.
Generally, we are going to cover:
- What is ab wheel?
- How to start doing an ab wheel workout?
- How can you build muscles using the ab wheel?
- Ab wheel workout suggestions.
With that said, let’s start your ab wheel workout guide.
What Is Ab Wheel?
the first thing you need to know that ab wheels are obviously exercising equipment looking like a wheel and have a pole stuck at its center.
Some people like to build their own ab roller themselves, but I’d rather you’d buy one and it’s really inexpensive to avoid any hassle or injuries. One important thing to take care of is that the ab wheel is rolling smoothly and doesn’t shift to any side (to avoid any breakage later on).
Also, make sure when you do the ab roller can take your weight to roll backward and forward with smoothness. If you have an ab wheel without the right center, then there is a great possibility that it’ll hard or impossible to turn the wheel as the wheel may press against a homemade handle.
Moreover, you should make sure that the handles don’t hurt your hands.
How To Start Doing An Ab Wheel Workout?
Is it your first time to do an ab roller workout? No worries, all you have to do to start out is kneel on the floor. When you kneel on the floor, you’ll experience the work occurring in your core, arms, and back muscles.
After you’ve got comfortable with the kneeling position, it’s time you put the wheel under your chest in front of you where you feel comfortable and balanced.
Roll the wheel forward and let your torso and arms straighten up as you move your body forward. At this point, you’re using your core to roll the wheel forward and backward.
You should focus that you don’t straighten your arms completely because you’ll lock your arms and you’ll find it hard to roll backward. Keep rolling back and forth with the wheel till you discover the length which gets your core working yet feel comfortable at the same time.
Start by rolling the wheel slowly, stop, and roll backward. Go back and forth 10 times, take a quick 30-second break, and do another 10-times set.
Then, the next question:
How Can You Build Muscles Using The Ab Wheel?
With time as you start to do the ab wheel workout more frequently, your body will start to get used to the move and that’s when you should push the wheel further out. As you push forward, you’ll use more core muscles, exert more effort and therefore, you’ll increase your muscles size.
After you’ve got to the point when you can do longer rolls several times (let’s say a set of 10 without failing), then try holding the plank position (if you’re a beginner start with your knees on the floor). If you feel confident, challenge your core muscles, hold the plank position without putting your knees on the floor, and feel the work in your abs!
As you start doing the plank position using the ab wheel, you’d better start with shorter distance moving forward. Then, as your core muscles get stronger with practice, push the ab wheel forward gradually to build more core, back, and arm muscles.
Make sure you keep your back straight and don’t stick your buttocks up (you don’t want to get any back strains as you build your core muscles).
After you’ve mastered doing planks on the ab wheel multiple times, now it’s time to do a little more intense ab wheel workout by adding oblique turns.
As you roll straight forward with the wheel, take a second, turn to the left, then turn back, and roll backward. There’s another way to add oblique turns by looking either left or right as you roll forward and look front as you roll back. Repeat this oblique ab roller workout several times to get rid of any muffin top.
The best thing is that you work your oblique muscles as your turn while rolling forward and back which amazingly strengthens your core muscles and the sides of your stomach. The moment your core muscles get stronger by the day, you’ll start to find that adding oblique turns to your ab wheel workout is really easy.
Here Are The 3 Best Ab Wheel Workout For A Stronger Core:
Now, I’m going to tell you how to wheel your way into stronger ab and core muscles after you’ve made an awesome decision for using ab wheel to get the strong core you’ve always wanted:
1. Knee Rollout:
This is considered an advanced ab wheel plank workout. Most important thing to do while rolling out as far as you feel strong is not to arch your back at any point. Ideally, you should lower your torso and keep it slightly above the ground as you do the knee rollout.
If you’re a beginner, then lower your torso only halfway down and do the knee roll-out.
For safety: Before starting the knee rollout workout, put on a pad under your knees (to protect you from injury).
This is the simple 5 steps to follow to do the knee roll out ab wheel workout:
- Start by kneeling on the ground.
- Hold the handles of your wheel tight and extend your arms maintaining your balance.
- Engage your abs and core muscles as much as you can while slowly rolling forward. Roll forward until your stomach is slightly above the floor ( try keeping your arms extended in front of you and don’t lose your balance).
- Get back to where you started by rolling back into your knees.
- Do the knee rollout workout for 5 to 10 reps for a good core workout.
2. Narrow-Stance Front Roll-Out:
So, now you can fully rollout (which is a great achievement!) which means you can do a front roll out and the wide stance. It’s time to do something more challenging by engaging your entire body on the ab wheel (your arms, shoulders, abs, and back) by doing full roll outs.
Your 5 simple steps to do narrow-stance front rollout:
- Start by standing with your feet together and the ab wheel in front of you on the ground.
- Grasp the handles by bending over at your waist.
- You should keep your arms extended and back straight, as you grasp the handles and roll forward until your body is just above the floor (make to keep your neck, shoulder and back straight) and you get your arms over your head.
- Roll your ab wheel back to your feet, and bend at the waist to return (the position at where you started).
- Do this ab wheel workout for 5 to 10 reps.
3. Ab Wheel Plank:
Personally, I like this best ab wheel workout, because plank is one of the greatest ab wheel exercises (especially for beginners). This is because plank ab wheel workout helps you to strengthen your core and stability muscles (as we mentioned previously in this post).
Moreover, you’ll get a chance to work on your balance using the ab wheel.
Complete beginners can start by the plank workout before trying any advanced rollouts:
- Start on all fours in front of your ab wheel.
- hold the handles of the ab wheel tight with both hands ( just to clarify the picture, you should have one on each side of the ab wheel, with your palms facing down).
- Get your torso up into a plank position (always keep your body from head to heels in a nice straight line).
- Engage and work your core muscles while holding the plank for about 30 to 60 seconds (hold as long as you possibly can).
- Repeat the plank wheel workout 3 to 4 times.
There are many great ab wheel workout out there, like wide-stance front roll-out, v roll-outs, knee tucks, plank to pike, oblique tuck, single-arm roll-out, and the bridge hold. These are all great workouts for your core and you can do it as you advance into the ab wheel workout!
Share with us your experience with ab wheel and whether or not you’re willing to buy one for yourself!