An ab wheel is one of those pieces of home workout equipment that everyone should have. It’s small, cheap, and very effective in giving you the core workout you’ve always wanted.
An ab wheel is basically a wheel with a stick through it. There are several variations of it on the market, but the principle is still the same.
The basic one has a small wheel with a stick through it. Another one has two wheels on each end of the stick (like a dumbbell) where each hand has its own ‘dumbbell’.
My favorite type is the one with pedals attached to the stick, on either side of the wheel, so you can lock your feet into it. The pedal version allows more exercises than others.
The ab wheel trains your whole core, strengthening and solidify your abs like nothing else. Your upper and lower abs as well as your obliques will all feel the wheel’s intensity.
In addition, your lower back will get a workout as it will be holding your body up during the rollout exercises. Your lats may benefit too.
I noticed in a few training sessions with the wheel that my core strengthened considerably.
Using The Ab Wheel
The most basic exercise for the ab wheel is the Rollout. Your hands grip the handle bar, your knees are close together on the floor, and you roll the wheel out in front of you.
In the beginning, you may only go part of the way, but you’ll quickly adapt and be able to roll out all the way until your back is parallel with the floor. Then, just pull back, focusing more on the abs, then just sitting back with your butt and cheating the exercise.
When using the ab wheel for the first time, limit yourself to just one set of 10 or fewer rollouts. This is to prevent soreness and putting you out of action for a few days.
In my personal case, I overdid it the first time. I could do sit ups and crunches well, but I was not prepared for what the ab wheel had in store for me. Not only did I do a set of rollouts, but I strapped my feet on to the pedals and did alligator walks and piking. I stopped when my abs were shaking…
I was out of commission for a few days, needless to say, but that didn’t stop me from using this powerful tool to strengthen my core to unknown levels.