An exercise wheel is a small contraption used to target your abs. It also can help work your arms, shoulders and pectoral muscles. Exercise wheels are designed with a wheel and a gripping bar, although they are available in slight variations, such as those that contain a double wheel. These are versatile tools that offer an alternative to sit-ups and crunches. The key is to make sure you're using proper form when using the exercise wheel because improper form can lead to injury and/or a less effective workout.
Out-and-Back
The most basic exercise wheel workout is the out-and-back movement. Get in a kneeling position with both hands gripping the exercise wheel placed in front of you. Keep your arms straight, your shoulders aligned with your hips and your lower back positioned in its normal curvature. While keeping the exercise wheel balanced and in line with your body, slowly slide it forward 12 to 24 inches. With your arms still straight and fully extended, hold this position for a few seconds before pulling your hips and shoulders back to the starting position. If there is any back pain or discomfort, do not extend the wheel as far next time. Do at least 10 repetitions before resting.
Obliques
You can exercise your oblique muscles, or the abdominal muscles located on the sides of your body, using an exercise wheel. Begin by positioning your body in the same kneeling position as you did for the out-and-back movement. The oblique workout uses the exact same movement with one exception: Instead of extending the wheel straight outwards, you push it at a slight angle. Start by pushing the exercise wheel to the right about 10 inches off-center while making sure to keep your pelvis level and your back in its normal curvature. Hold for a few seconds before slowly returning to the starting position. Next, do the same thing on the left side. Do at least eight to 10 repetitions on each side before resting.
Hanging Leg Workout
You can also strap your exercise wheel to your feet using included straps or simply fashioning your own. This exercise requires quite a bit of space in comparison to other exercise wheel workouts. Fitness expert Jon Hinds, creator of Power Wheel II, suggests doing this workout outdoors on a flat, level surface, such as a football field. Start by placing each of your feet on top of the hand grips and holding your body up in a push-up position; you may need to have an assistant affix the straps to your feet. While keeping your body aligned straight the entire time, begin walking forward using only your hands and arms; the wheel will support your feet as you move. Go as far as you can; set goals each time you do it to help push yourself. This exercise will work your entire core, including your abs, obliques and hip flexors. It will also work your arms, shoulders and chest.
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