A dual ab wheel is an inexpensive abdominal workout tool. There are two wheels pressed together side by side and short handles protruding from the center on each side of the wheels. You get a complete abdominal workout from using an ab wheel by doing a few exercises back to back for your upper abs, lower abs and the sides of the waist. The ab wheels are advanced tools not meant for beginners.
Front Abdominal Roll
The front abdominal roll exercise is the basic dual ab wheel exercise. This exercise begins with you in a kneeling position on a flat floor. A small pillow under your knees is not necessary, but is more comfortable. To begin, kneel with your back flat and your arms straight holding the wheel in line with your chest and in front of your knees. Roll the wheel as far in front of you as is comfortable and then roll back. Maintain a straight spine.
Oblique Roll
The oblique roll is similar to the front roll but a change in direction switches the focus of the exercise to the obliques on the sides of the waist. To perform the oblique roll, kneel as with the above exercise with the wheel 2 feet from a wall. Next, roll forward but turn the wheel slightly to the right as you move toward the wall. Return to start and repeat to the left.
Leg Roll Ins
The leg roll ins exercise emphasizes the lower abs. The wheel goes under your feet instead of being held by your hands. This requires a bit of balance to stand on the handles. If the wheel has foot straps, use them as it is much safer. Begin with your body in push up position with your hands on the floor and the soles of your feet on the handles. Roll the wheel forward and lift your hips toward the ceiling without moving your hands. Roll back to complete one rep.
Standing Rollout
The most advanced of the dual ab wheel exercises is the standing rollout. This exercise works the whole body. Wait until you can perform 10 repetitions of the previous ab exercises without difficulty before attempting the standing rollout. To do this exercise, stand with your legs straight and your torso bent over at the waist so that you can hold the wheel in front of your toes with your arms straight. Roll forward with your buttocks in the air and then lower your hips as close to the ground as you can get. Keep your tailbone tucked so you don't hurt your back. Return to the starting position. Work up to 10 reps.
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