Perfect abdominals are what almost any fitness-loving person strives for. However, a flat stomach and chiseled abs are not easy to achieve or any easier to maintain. Countless amounts of crunches do not always do the trick, but using the Ab Wheel will certainly strengthen the core. Coupled with a healthy diet and a disciplined workout routine, the Ab Wheel can help in producing hardcore abs.
Ab Wheel for Beginners
Step 1
Start in a kneeling position with the Ab Wheel at your knees. Place a mat underneath the knees, if needed. Use a wall to limit the range of motion and once the core is stronger, move further away from the wall.
Step 2
Roll the wheel out as far as possible without letting your stomach touch the ground. Keep your arms straight and chin tucked in.
Step 3
Roll the wheel back towards your body without arching your back. Keep the abdominals tight.
Step 4
Continue this cycle for three sets of seven to 10 repetitions.
Advanced Ab Wheel
Step 1
Start in a bent-over position with the Ab Wheel at your feet. Keep your arms and legs straight.
Step 2
Roll the wheel out as far as you can, in turn, rolling right onto your toes. Keep your arms and legs straight and your chin tucked in.
Step 3
Roll the wheel back towards the body into the starting position. Keep your abdominals tight, and do not arch your back throughout the motion.
Step 4
Continue this cycle for three sets of seven to 10 repetitions.
Tips and Warnings
- Squeeze the handles to keep your arms straightened and stabilized.
Things You'll Need
- Ab Wheel
- Mat
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