How to use the abdominal wheel?

The abdominal wheel (or ab wheel) is an excellent alternative to traditional weight training exercises such as crunches or leg lifts. As its name indicates, this fitness accessory allows you to work the muscles of the abdominal belt. More and more sports coaches are using it in the gym, because it is very effective. But if you want to incorporate it into your workouts, you'll need to make sure you master the movement.

Muscles used by the abdominal wheel

Also known as ab wheel, ab roller or roulette, the abdominal wheel is one of the best exercises for to build up the abdominal muscles. Whether in the gym, at home or even outside, it takes up no space and can be taken anywhere.

This bodybuilding accessory is simply a wheel with two handles on either side. It allows you to target the abdominal muscles and to work the cladding of the whole body.

More specifically, this exercise primarily involves the great right (located in the center of the abdominal muscles), the slants (located at the ends of the abs) and the transverseA set of deep muscles. In other words, the abdominal wheel allows you to contract the entire abdominal strapbut not only!

In addition to the abdominal belt, the caster also promotes a muscle strengthening lumbar (lower back), triceps and forearms. It is therefore extremely complete!

How to use the abdominal wheel?

The movement to be realized

You wish to integrate this exercise into your abs program ? To do this, it is essential to know how to use the abdominal wheel to avoid injury, especially to the back.

You are now used to it, always start with a warm-up before your workout. At the very least, do a few minutes of cardio (bike, treadmill or rowing machine) and static bodyweight exercises (front and side plank).

To perform the abdominal wheel, kneel on a mat or cushion. Your position should be comfortable. Put your hands on the two handles of the wheel, and roll the wheel forward while keeping your knees on the floor and your arms straight. You should feel your abdominal muscles contract. Then roll back to starting position by rolling the wheel towards your knees.

You can do 3 to 4 sets of 8 to 12 repetitions. This exercise can be done 2 to 4 times a week. Between each set, observe sufficient rest time (at least 1 minute). Your breathing plays an important role in the quality of the exercise. Breathe in deeply on the way down and out on the way up.

If you are new to abdominal exercises, aim for a weak amplitude at the start. You will progress at your own pace and be able to go further with the wheel as you train.

If you want to focus your abdominal work on the external oblique muscles of the abdomen, simply roll the roller diagonally, alternating sides.

For the bodybuilders For those who are used to working on their abdominal muscles, there is a variation that makes this exercise more complex. The principle remains the same, except that the starting position will be standing with feet shoulder-width apart, and not kneeling. The feet on the ground, make slide the wheel until obtaining a good amplitude, then return in the initial position. This movement engages the abdominals even more and also solicits the back, arms and shoulders.

Some precautions to take to protect your back

If performed incorrectly, the abdominal wheel exercise can cause pain, especially in the lower back.

To avoid this, make sure you keep your straight back during the execution of the movement. Your goal should be to contract the muscles of your abs to move down and up. You should not pull on your back or dig into it when performing this exercise. Your shoulders and hips should follow the movement initiated by the ab wheel in a natural way.

If you suffer from back problems (low back pain, herniated discs, sciatica, scoliosis, etc.), it is not recommended to practice this exercise to get abs. Consult a health professional to consider resuming physical activity in complete safety.

How to choose a wheel for abs?

Criteria to be taken into account

Are you convinced by the benefits of this bodybuilding accessory? There are four main criteria to consider when choosing your abdominal wheel:

• the quality-price ratio of the material;
• the maximum weight supported ;
• the presence of an unstable mode;
• the type of soil on which it can be used.

In reality, all ab wheels are pretty much the same in terms of quality. The most basic models are available for about ten euros, while the most sophisticated wheels can cost just under a hundred euros. The cheap abdominal wheels are often more than enough to help you get the famous chocolate bars. Just make sure the quality is there.

Also make sure that the wheel can support your weight. As a rule, the different models offered on the market are suitable for users weighing up to 130, 150 or more than 200 kilograms.

Also, check that the coating of the equipment makes the wheel usable on different types of floors such as tile, parquet and concrete.

Finally, some abdominal wheels have a unstable mode to increase the difficulty of the exercise. This is probably not the most important thing to choose, but it can be useful for varying your ab workouts over the months.

The 5 best ab wheels

1. The Adidas Abdominal Wheel

Simplicity and efficiency are the two main qualities of this wheel for abs from the Adidas brand. Suitable for all levels of sports, it is comfortable thanks to the foam padding on the handles. Available for less than 20 euros, this product is more than enough to exercise and get a flat stomach.

2. The Amonax abdominal wheel

Light and resistant, this ab wheel Amonax offers excellent value for money. It is equipped with two wheels, which will allow beginners in weight training to benefit from more stability. Trained athletes will only need one wheel to work their abdominal muscles. A mat is included with this product to protect your knees.

3. The Fitnessery Abdominal Wheel

If its price is a little high, the Fitnessery Ab Wheel is nevertheless a material of excellent quality. It can support up to 220 kilograms. Its handles are comfortable and non-slip. Finally, this accessory comes with a mat to protect your knees during practice.

4. Amazon Basics Abdominal Wheel

The Amazon Basics roulette wheel has ergonomic handles that make it very comfortable when you perform exercises for your abs. In addition, the handles are curved, which makes the design of the product modern and pleasant.

5. The Songmics Abdominal Wheel

Very accessible, the abdominal wheel of the brand Songmics is ideal for small budgets. Lightweight, comfortable and compact, you can take it with you anywhere, whether it's to the gym, on a business trip or on vacation.

Conclusion

The abdominal wheel is a great accessory to build up your core. It will help you sculpt your abdominal muscles. On the other hand, you must keep in mind that its use alone will not allow you to have a six-pack. In fact, in addition to your weight training, a balanced diet represents almost two thirds of the work. To draw the chocolate bars, you will have to set up a caloric deficit through a adapted diet.

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Supplementary article :

5 must-have accessories to build muscle at home