It is one of the latest innovations to keep the heart healthy. With a suitable program, which inevitably includes a perfectly balanced diet, discipline and consistency, this tool delivers visible results. This is the Ab wheel (or ab wheel), which today replaces the traditional crunch and circuit training.
The practicality of this tool has made it an ideal tool for gyms. It is also an important tool for those who practice at home, on their own. It is not a miraculous tool, much less magical: it requires commitment and also a certain patience. Let’s see what the Ab wheel is in detail.
A simple “wheel”?
The appearance of the Ab Wheel cannot be more minimalist. It is a wheel with a diameter of about 37 cm, which in some ways resembles those of the wheelbarrows used by bricklayers.
The wheel is crossed by a handle that serves to support the tool with both hands. Its use is also – at least in appearance – quite simple : just get on your knees on the ground and make it rotate back and forth. But it’s not always that easy to use.
This tool is not suitable for everyone. Even those people in good physical shape, who play sports regularly, are not necessarily able to use the Ab wheel .
In addition to requiring a certain abdominal strength, for its use it is necessary to have good motor coordination and a certain control over one’s body: factors that can develop progressively.
A good criterion against which to measure your ability and strength to start performing these workouts is to be able to perform the traditional abdominal plank , without great difficulty.
Those who train must also be able to perform some variations of exercises with the Ab wheel without too much effort. For example, the plank with support changes, known as “Superman”.
Roll back and forth: the basic exercise with the Ab wheel
Known by some as the “roll”, this is the standard training from which most of the training that can be performed with the Ab Wheel begins. To achieve the desired results, as well as to minimize the risk of accidents, attention to detail is paramount.
To begin, you must position yourself on your knees, placing these joints on a mat or on a soft surface that absorbs the weight exerted. The Ab wheel must be gripped with both hands and rotated forward, stretching the whole body.
At level one, the trainers must position themselves near a wall or column that will act as a brake. Another aspect that requires particular attention during the execution of the exercise is to bend the wrists at the end of the movement, forward; you must also keep your elbows straight throughout the movement.
You must avoid flexing the pelvis before starting the recovery or starting the movement to return to the starting position. The first goal is to do at least three repetitions correctly.
Anyone who is unable to do these exercises or feels pain in the lower back will have to insist with the plank exercises for a correct recovery.
Once you have managed to perform three sets of 10 or 12 reps each of basic level, with the right technique for each rep, you are ready to enter the next level of difficulty.
Progressively, the starting position foresees to move away from the wall or that column that initially served as a brake for the forward movement. You will come to have the ability to push the movement forward only with the strength of the abdominal muscles, which will also be the pivot for the backward movement.
In the complete roll-out position – accessed only by the most experienced – the starting position changes. It should be performed standing, with an opening at shoulder height, with the knees slightly bent and with the pelvis flexed. The goal of the exercise is the same: move the ab wheel forward until you reach the plank position.
Optionally, you can use an elastic band to help you control your movements and to make it easier for you to return to the starting point. It is also okay to use, if you are a beginner, a wall or a column to control forward movement.
When we do the stretch correctly we activate up to 20 muscle groups. The rectus abdominis muscle is the one that benefits most, along with the glutes, lumbar and obliques. The deep muscles of the spine, as well as pelvic flexors and extensors, also benefit.