Great Exercises to Get You Started with An Ab Wheel

With all of the exercise equipment and fads out there, it’s very easy to get overwhelmed. There is so much marketing and hype behind some of the equipment that you may feel like you just have to have the latest fad. In all that bustle, it’s easy to forget about some of the simple, tried and true equipment that can really, truly help you get the body-changing results you need. One of these underestimated tools is the ab wheel and here are a few, simple exercises that can help you work out your entire body in order to achieve some amazing results.

The ab wheel is a very simple piece of equipment that consists of one or two wheels attached to a pole. It is meant to easily roll while supporting your weight and when used correctly, it can offer a total body workout that will help you save time and see real results.

Great Exercises to Get You Started

Here’s a list of the best exercises to get you started

Ab Wheel Plank

This exercise is the best way to get started. It helps you strengthen your core and arms, while giving you the opportunity to work on the skills to do the rest of the exercises properly.

  • Start off on all fours in front of the ab roller
  • Grab each side of the handles with both hands
  • Lift yourself up into a plank position. Remember to keep your body aligned, core tight, and bottom tucked in
  • Hold for at least 30 seconds and work your way up
  • Repeat the exercise 3 to 4 times

Kneeling Roll Out

A good exercise to start incorporate after you have mastered the plank is the roll out from a kneeling position. Once you have mastered this exercise, you can modify it to a straight leg roll out.

  • Start off kneeling in front of the ab roller
  • Grab each side of the handle with both hands. Remember to keep your core tight and your bottom tucked in, you do not want to arch your back.
  • While keeping your arms straight, roll out as far as you can while still keeping your core engaged.
  • Roll back to starting position.
  • Repeat the exercise 3 or 4 times for 3 sets and work on extending further for more reps.

Knee Tucks

This exercise will work the bottom of your abs, which is a troublesome place for many. It will also engage your obliques.

Note: For this exercise, it’s best to have foot attachments in order to control the exercise safely and avoid injury.

  • Start off in a plank position in front of the ab roller with your feet securely attached to it.
  • Engage your core, tuck in your bottom, and keep your head down.
  • Bring your knees to your chest while rolling the wheel, and then roll the wheel back out to plank position.
  • Repeat the exercise 3 or 4 times for 3 sets and work on increasing the reps.

Standing roll Out

This standing variation can start off with a wide stance. Once you feel more comfortable and want to increase the challenge, you can close your stance some for a narrower stance.

  • Start off standing while holding the ab wheel in front of your feet.
  • Engage your core and slightly tilt your pelvis back (remember, your core needs to be engaged for the duration of the exercise)
  • Roll the wheel forward as far as you can go while keeping your core tight
  • Roll back into starting position
  • Repeat the exercise 3 or 4 times for 3 sets and work on increasing the reps.

These 4 exercises are perfect for beginners and can be increased and modified to present more of a challenge as you become more proficient and increase your fitness level. These Ab wheel exercises are great, because you are working out your entire core, which includes upper abs, lower abs, obliques, and back muscles. You are also working on your arms, legs and shoulders, providing a total body workout.

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