Ab wheel exercises target total core activation and cut out all the middlemen when it comes to endless variations of crunches, sit-ups, and other abdominal workouts. These exercises hone in on the “stabilizer muscles,” ensuring these support muscles effectively center the rest of the body for increased balance. That is how one convenient little tool promotes and induces growth and strengthens the entirety of the core muscle region. No more side to side crunches or intense cardio work!
The Core is the Center of the Whole
The core is made up of a culmination of many different muscles surrounding the body and covers muscle from your hips up to your torso. These all play major roles in the movement of the body, and tighter core muscles contract for even distribution of weight to be thrown swiftly around with ease. A healthier core is a healthier whole.
Ab Wheel Exercises: Rollout Double Dip Results
Using ab wheel exercises, the normal results of basic ab exercises are doubled. Employing the Ab rollers are perfect for strengthening both beach-ready abs and core muscles. The Ab wheel exercises were proven to be paramount by California State University in showing that muscle activity was comparatively higher in participants using ab wheel exercises than those using more conventional methods.
Beginner Ab Wheel Exercises: Rollout Instructions
Before we get on to advanced methods, let’s focus on proper positioning of the ab wheel rollout exercise.
1. Do not arch the back; if there is any strain in the lower back or hip flexors, that’s your body letting you know you’re doing it wrong. To remedy this, know your limits and do not overstretch your roll.
2. Keep your arms straight and abs tight. Try to keep your head from being too high or low. Roll forwards until your nose comes close to touching the floor unless it causes too much strain, in which case, shorten your rolls. Then revert to the original position.
3. Do 3 sets of about 12 reps or as many as you can comfortably when just starting workouts.
Advanced Variations
The beginner ab wheel exercises are perfect for building up that foundation of core muscles that support the rest of your body, but those muscles become an absolute necessity for performing some of the more intensive workouts.
Wheel planks are ideal for those just starting to build their core muscles, then they may graduate to knee roll-outs, and finally to the full roll-outs.
Make sure to keep safety in mind when performing even the less difficult beginner techniques, and if things get too stressed mid-rep, simply drop down to your knees for instant relief.
10 Effective Ab Wheel Exercises To Strengthen Your Core
You might wonder why ab rollers are increasingly gaining popularity these days. Well, this small piece of equipment has the ability to help you perform some of the most challenging ab exercises which help in engaging your entire core
Athletes also use ab rollers to tone their core muscles.
The ab roller or the ab wheel (as it is alternatively called) is a simple inexpensive device and all you need to get started is a flat surface.
Having and maintaining a healthy core is important because it provides support to the abdominal muscles, obliques, muscles of the lower back, glutes and the pelvis. Your core takes the strain of daily activities and sports, it becomes important to strengthen it so that our day to day load do not affect the bones directly.
Works Core Muscles
Research has shown that an ab roller is a highly effective workout performer as far as muscle contraction of the core is concerned. The core should be trained like any other muscle and should not be neglected at any cost.
Ab wheel exercises are a good way to get tight and toned abs. You can use the ab roller anywhere, anytime and it can be a great addition to your workout routine. Here are some of the ab wheel exercises that you may want to perform to strengthen up the muscles of the core.
Apart from the ab wheel exercises mentioned below, you can also do wide-stance rollouts, oblique tucks, and one leg roll-outs using the ab roller.
Plank Ab Wheel Rollout
If you are using the ab roller for the very first time then this is the exercise that you should begin with. It helps one to understand how to hold the roller while maintaining the body balance.
1. Begin by starting in the push-up position.
2. Now hold the ab roller with both hands with your palms facing down and your body in a plank position. Hold for 30-45 seconds and repeat the same for about 4-5 times.
Important Tip: If you are not able to balance the ab roller then place your knees on the ground instead of the toes. If you are able to balance then use the equipment to slightly roll in and roll out in the same posture.
Note: This exercise is for absolute beginners and once you are used to this you can move on to the next exercises.
Kneeling Rollouts
1. Start with kneeling on the floor with the ab roller in front.
2. Now grasp the handles of the roller with both your arms stretched.
3. Once this is done roll forward stretching your body until it is parallel to the ground.
4. Go down as far as you can without touching the body to the ground and breathe in during this movement.
5. After a pause for 2-3 seconds, roll yourself back to the starting position by breathing out without arching your back and repeat the cycle.
Important Tip: During the course of this exercise, you have to concentrate on your body posture as you need to keep your arms and back straight throughout. (Tighten and squeeze the core as you move forward and backward.)
Oblique or V Roll-Outs
1. Begin by grasping the handles of the roller while kneeling.
2. Keep your arms extended and roll out to the right to an angle of 45 degrees. Return to the starting position and then roll out to the left (45 degrees angle).
Repeat the cycle by alternating to the right and left.
Tip: Squeeze your core when you roll out
Reverse Plank
For this variation, you will have to be in a plank position. However, instead of your hands on the roller, this time your feet will be on the handles of the ab roller. An extra accessory that you will require is a strapping attachment for your feet for this exercise. You need to set yourself in a plank position after your feet are secured in the attachment.
1. Remember that your hands need to be straight and under your shoulders throughout.
2. Now roll in the wheel by bending your knees and bring it closer to the chest.
3. Keep your body straight to achieve higher efficiency and extend your knees back to the plank position.
Important Tip: This form helps to engage the abdominal muscles, obliques, arms, and shoulders.
(Breathe in when you bend your knees and breathe out when you extend your knees back to the plank position)
Alternate Single-Arm Rollout
1. Begin by kneeling on the ground and bend your waist to hold the roller with one hand.
2. Start slowly by rolling forward focusing more on the core.
3. Come back again to the starting position by rolling back with one hand.
Use alternate hands to repeat the cycle to achieve more productivity.
(Hold for 2-3 seconds when the body is completely stretched).
Standing Front Rollouts
Front roll-outs engage your entire body, your arms, back, and shoulders plus all of your abs.
1. Begin by standing with your feet together, the wheel on the floor in front of you.
2. Bend at your waist and grasp the handles.
3. Keeping your back straight and ab wheel directly below your shoulders, roll forward until your body is in a straight line and your arms are still straight down from shoulders.
4. Roll the wheel back toward your feet, bending again at the waist to return to your starting position.
To Increase Difficulty: Keeping your back straight and arms extended, roll forward until your arms are over your head and your body is just above the ground in a straight line.
Plank to Pike / Reverse Ab Wheel
The plank to pike is similar to the knee tuck but instead requires you to keep your legs straight throughout the roll.
1. Once your feet are secure in the foot attachments, set yourself up in a plank position.
2. Keep your hands directly under your shoulders and back straight.
3. Engage your core and slowly roll the wheel in toward your upper body.
4. Bend from your hips, raise your glutes toward the sky.
5. Extend your body back to your starting position.
Repeat for 8 to 12 reps.
To Increase Difficulty: You can add bands for more resistance.
Bridge Hold
1. Begin on your back, feet strapped into the foot attachments.
2. Push your hips toward the sky, bringing your roller in toward your glutes.
3. Make sure it’s in close enough so you can push down with your feet and it doesn’t roll away.
4. Squeeze your glutes and raise them as high as you can, keeping your abs braced the entire time.
Hold for 20 to 30 seconds.
Wide-Stance Front Rollout
The wide stance roll-out is slightly easier than performing the full roll-out with your feet together. As you progress, narrow your stance until you can complete the front roll-out below.
1. Begin standing with your feet wider than hip-width apart, the wheel on the floor in front of you.
2. Bend at your waist and grasp the handles.
3. Keeping your back straight and arms extended, roll forward until your arms are over your head and your body is just above the ground in a straight line.
4. Roll the wheel back toward your feet, bending again at the waist to return to your starting position.
Knee Tucks
Knee tucks involve rolling out with your feet, rather than your hands. This is excellent for engaging the lower abdominals and stabilizer muscles in the obliques, arms, and shoulders.
You will need an ab roller with a foot strap attachment for this exercise.
1. Secure your feet in the foot attachments, set yourself up in a plank position.
2. Keep your hands directly under your shoulders and back straight.
3. Now roll in the wheel by bringing both knees toward your chest, keeping your upper body and back in place.
4. Extend your knees until you’ve returned to a plank position.
A helpful article by WebMD: Six Picks for Six Packs
You Might Also Like These Similar Posts
