The Complete Guide to Ab Wheel Rollouts
The ab wheel is a device that has a wheel with handles
protruding from either side of it, allowing you to place your hands on either
side of the wheel. While most ab wheels have a single wheel, you can also find
some with two wheels, which offer better balance. The design is simple but the
results can be fantastic if done in concert with sensible eating and adequate
aerobic exercise.
Ab rollouts are a great core exercise to add to your workout routine. Learn how to use an ab wheel, including the benefits of this ab roller exercise.
Why Should You Be Using The Ab Wheel?
The ab wheel is just another tool in the fitness toolbox
that targets your core, and it does so by challenging your core in an unstable
manner. If you’re tired of doing sit-ups, crunches and reverse sit-ups, and are
familiar with other floor based core exercises, you may welcome the ab wheel.
How To Use The Ab Wheel ?
Ab wheel exercises are a great way to tone your stomach muscles and improve
strength and stability. They work a lot of the same muscles as sit-ups and
crunches, but without the risk of back injury.
The most common technique for doing ab wheel exercises is to lie on your back and roll out until only your feet are touching the ground. Once you’ve reached your limit, slowly roll yourself back up to the starting position by pulling with your ab muscles. This motion is repeated in sets of 10 reps.
Ab wheel training is as easy as just rolling along to a firm
and fit abdominal area. However, as with any exercise device, always make sure
you’re healthy enough to engage in such training by consulting with your health
professional first. If you have lower back concerns, hypertension, abdominal
strains, or shoulder or wrist joint issues, be prudent in your use of this type
of training
Key benefits of the Ab Wheel
- 1. It’ll Help You Build Core Strength
- 2. It’ll Improve Your Posture
- 3. It’ll Strengthen Your Core Muscles
- 4. It’ll Increase Your Stability
- 5. It Can Help Reduce Back Pain
- 6. Strengthen your core
- 7. Build muscular endurance
- 8. Increase stability
- 9. Improve posture
- 10. Reduce back pain
- 11. Ab wheel training will improve your posture
- 12. Ab wheel training is a safe and effective core workout
- 13. Ab wheel training strengthens your core muscles
- 14. Ab wheel training will increase your core stability
- 15. Ab wheel training can help reduce back pain
Things to be aware of when using the Ab Wheel
Here are some other
things to keep in mind for a safe, effective workout with your ab wheel.
• The ab wheel can and should be used daily. If you’re
pressed for time, work the front side of your body one day and then the
posterior side of your body the next.
• Avoid doing core exercises in the morning because it’s
believed that intervertebral fluid pressure in the spinal region is higher
first thing in the morning.
• Focus on endurance of the core muscles rather than aiming
to make the muscles overly strong.
• Don’t hold your
breath while performing the exercises.
• Practice quality of movement over quantity. More is not
better. Only perfect practice makes perfect!
• Slowly progress to more challenging movements.
• All plank exercises are extremely challenging. Make sure
you can do the kneeling versions of these exercises before progressing to the
plank.
Ab Wheel Important Tips
· Ab Wheel Training Tips Using the ab wheel
requires total mind-body interaction.
·
Just pounding out sit-ups to the latest tunes is
not what core stabilization training is all about. In addition, sloppy and
careless movements cause injury.
·
Every movement needs to be performed with a
neutral spine.
·
Consider turning off the music and focusing on
engaging the proper muscles for the exercise.
·
Teach your mind to engage the core muscles
automatically so everything is placed in muscle memory for everyday use.