Ab Wheel For
An Advanced Core

Ab wheel exercises are more challenging than they look. Find videos and instructions to do them correctly. Strengthen your abs and stay injury free.

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Let's get one thing ironed out from the start, if you haven't done any core exercises in the last month, then don't use the ab wheel just yet.

You need to have (at the least) moderate core strength, and no shoulder or back problems to do these exercises without serious risk of injury.

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Some say that only athletes should do these exercises, and us ordinary folk shouldn't touch them with a barge-pole. But I think there is a place for them in our workouts too.

Considering it's such an inexpensive piece of equipment, with good technique and a little care, you'll get good results.

As you may know, I'm a technique freak! That's because I know through experience, the damaging results of poor exercise technique.

Ab wheel exercises are no different, in fact they're probably the most important exercises in which to have good technique.

A combination of weak abs, and tight hip and back muscles will lead to over-arching of your lower back (risking injury). That's why you need to have a strong base before attempting these exercises.

Once you have that base, your technique still needs to be good to avoid over-arching of your lower back. Otherwise, gravity can become a real pain!

Ab exercises will work to strengthen your core muscles. If you're aiming to get a 6-pack, then you should also do fat burning exercises, to burn that belly fat covering your abs. You'll also need to make sure you're eating a healthy, balanced diet.

Ab Wheel Exercise - Kneeling

Here is the kneeling variation. It puts less stress on your body and is a good place to start.

1. Kneel on an exercise mat (or soft ground) to protect your knees.
2. Start with your thighs at 90 degrees to the floor, brace your core and slightly tilt your pelvis back (this will stop your lower back from arching). It's OK to have a slight rounding of your back.
3. Hold the wheel with both hands directly below your shoulders, keeping your arms straight.
4. Slowly roll the wheel forward as far as you can go keeping good form.
5. If your back starts to arch then you've gone too far.
6. Then crunch your abs and roll back into the starting position.
7. Repeat 5 times. Progress by rolling further forward and then increase repetitions.

Tips:

• Keep breathing steadily, try and get into a rhythm.
• Keep your chin down as you roll out, this will help your back remain flat.
• Make sure your core and butt are braced from start to finish.
• A sharp pain in your lower back indicates over-arching. Get a friend to take pictures or video as you do the exercise to see where you lose your form. Work to improve your technique before you progress.

Ab Wheel Exercise - Standing

Here is the standing variation. Attempt this once you find doing 10 reps of the above exercise easy.

1. Stand holding the ab wheel in front of your feet. Keep your legs and arms straight throughout (without locking your knees or elbows).
2. Brace your core and slightly tilt your pelvis back (this will stop your lower back from arching).
3. Slowly roll the wheel forward as far as you can go keeping good form.
4. Then crunch your abs and roll back into the starting position.
5. Repeat 5 times. Progress by rolling further forward and then increase repetitions.

Tips:

• Keep breathing steadily, try and get into a rhythm.
• Keep your chin down as you roll out, this will help your back remain flat.
• Make sure your core and butt are braced from start to finish.
• A sharp pain in your lower back indicates over-arching. Get a friend to take pictures or video as you do the exercise to see where you lose your form. Work to improve your technique before you progress.

Ab Wheel Exercise - Videos

Enjoy these ab wheel exercises! Check out these videos to see the exercises in action:

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