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Ab Wheel Exercise
I have never been more sore than after the first time I used an Ab Wheel. What’s interesting was that I was actually in good shape and had pretty strong abs at the time. But, this exercise is one of the hardest and different than other exercises. I strongly consider this a high intensity exercise and only recommend it if you build into it slowly. That would entail starting with only a few reps and also restricted range of motion. Meaning, don’t roll all the way out until you have built into it.
Benefits
Helps posture by stabilizing your spine and pelvis. Great exercise for athletes to train them to maintain a strong spine.
Body Parts Used
All ab muscles are used in this exercise, but can be great for the transverse abdominus if the pelvis is rotated forward.
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Instructions
- Kneel down on a mat or soft surface with an Ab Wheel in front of you.
- Holding the wheel firmly from both handles, roll out only to a comfortable distance that you could easily roll back.
- Maintain a neutral spine throughout the exercise (don’t sway or arch your back).
- Repeat going a little further until you are at a distance that is challenging but manageable.
- Inhale on the way out and exhale on the way in.
- If possible, maintain a forward rotation of your pelvis to strengthen your internal obliques.
Similar Exercises
Sample Routine
Go here to see samples of complete ab workout routines.
Note: One exercise alone is not sufficient for any goal. All exercises should be part of a comprehensive exercise program. Also, see my list of exercises for more.