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The ab wheel is a simple and affordable exercise equipment that tones and strengthens abdominal muscles. It consists of a plastic wheel with handles and requires proper form to avoid injuries.
An ab wheel is a piece of exercise equipment designed to tone and strengthen the abdominal muscles. With its simple design, compact size, and low price, it’s an attractive option for those who want to tone their abs at home without complicated, bulky, or expensive equipment. While most users agree that an ab wheel workout is extremely challenging, many report being rewarded for their work with a tight and defined midsection. To avoid upper body injuries, athletes must take care to maintain proper form while using the wheel.
Most ab wheel models are incredibly simple in design. They consist of a hard plastic wheel that is approximately seven inches (17.78 cm) in diameter and two inches (5.08 cm) wide. A steel rod runs through the center of the wheel, projecting approximately five inches (12.7 cm) from each side of the wheel to form handles. For user comfort, these handles are usually covered in rubber, plastic, or foam grips.
Due to the simplicity of its design, this exercise device is generally very affordable. It is also quite compact and can therefore be easily stored out of sight between workouts. The wheel can even be tucked into a suitcase for use on the go.
To use the ab wheel, start by kneeling on the floor. Grab the handles of the wheel and place it on the floor just in front of your knees. Slowly roll the wheel forward until your arms are almost fully extended, pause, and then return to the starting position. The abdominal muscles should be fully tense and the lower back should not be allowed to dip. While users should aim for three sets of ten to 15 repetitions, many will find that they are capable of only a few repetitions at first.
Good form is a must when using the ab wheel, as repetitions performed incorrectly can lead to abdominal, shoulder, and back injuries. Therefore, athletes must ensure that they continue to activate their abdominal muscles during each repetition, and avoid pushing or pulling with their arms or back. While the exercise should produce a slight burning sensation in your abs and back, it should not cause pain. Any athlete who experiences severe pain while using the abdominal wheel should stop her training, as she may have sustained an injury. Finally, users must take care to fully stretch their upper body muscles after each workout.
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