The abdominal toning wheel, also called an ab wheel or exercise wheel, is an easy-to-use portable exercise apparatus. It consists of two rubber handle bars connected to one or two rolling wheels. Manufacturers of this device say that using it can help strengthen and tone your lower and upper abdominal muscles, arms, chest, back, waistline and shoulders.
Check your abdominal toning wheel to make sure the handles are connected to the wheel tightly. This will prevent any accidents while you are using it.
Pick what type of workout you want. Use the device on your carpet if you want an extra-hard workout. Use it on a hard surface if you want a smooth and less strenuous workout.
Wear knee pads when using the abdominal toning wheel. You can also use a folded towel or yoga mat if you don’t have knee pads.
Kneel on the floor and grab onto the handles of the abdominal toning wheel. Roll the wheel and your body forward as far as you can. Raise your buttocks and avoid overextending yourself so that that you don't have difficulty getting back up. Once you are at an extended position, use your stomach muscles to pull the wheel toward you and roll your body back up.
Do 20 repetitions to complete one set. Increase the repetitions when you feel that your abdominal muscles have gotten stronger.
Use your toning wheel every other day, allowing your abdominal muscles to rest in between exercise routines. Alternate those days with cardiovascular exercise such as bicycling, swimming, running or aerobics to further strengthen your abdominal muscles.
- “The Little Abs Workout Book”; Erika Dillman; 2003
- "LL Cool J's Platinum Workout: Sculpt Your Best Body Ever With Hollywood's Fittest Star"; L.L. Cool J, Dave Honig and Jeff O'Connell; 2006