Wheels or roller are not for beginners, if we talk about get our core tight and increase it strength we mostly go for Abs exercises with rollers or wheels. But don’t be fooled by that simple piece of equipment, it is definitely not for beginner how have just started working on their core. One needs a great deal of existing core strength to pull these set of exercises. Abs exercises done with rollers or wheel are one of the most brutal ones as through them you perform the most challenging core exercises.
The wheels or rollers are so effective because in performing these exercises you use almost entire core including your stabilizing muscles.
Since our core is made of layers of stabilizing muscles beneath our abdominals and are spread around our entire lower back and torso, they act like corset which are used to pull everything. And hence rollers and wheels are brutal and most challenging as it engages the whole core in pulling the wheel or roller in or out.
So let’s get started with the abs exercises with the roller or wheel.
5 Ab Wheel/ Roller Plank
It the most suitable abs wheel exercise for the beginners as it strengthen the stability muscles in the starting while helping you figure out how to balance yourself and handle the wheel at the time of performing the exercises. It is a standard version of plank which works on you core muscles lower back and sides.
How to perform the exercise:
- The starting position for this is the modified push up position with both the hand on the wheel’s or rollers handles.
- Once you are sure of your grip on the handle, just like a standard plank lift your knees from the ground the only difference here is that you are doing it with the wheel therefore only your toes and Ab wheel should be touching the ground
- A straight line should be formed from your head, neck and ankles.
- Hold the position for 40 to 60 seconds.
4 Knee Roll-out
Knee rollout is the progression from wheel plank with increase in the difficulty level. The entire core muscles are used in this exercise from lower to upper, from inner to outer and the side muscles too.
How to perform the exercise:
- The starting position for this exercise is you kneel to the ground, with both hands griping the handles of the wheel.
- Engage your core and slowly roll forward, keeping your hands and back straight until your belly is parallel to the floor.
- Now slowly return to the kneeling position rolling the wheel back.
- Complete the set with 5 to 10 reps in the beginning.
3 Ab Wheel knee Tucks
This exercise involves rolling the wheel with your legs rather than your hand. It targets the lower abdominal muscles and the muscles or arms, shoulders, oblique and the deep core. It is the best introductory wheel exercise as it is involving a lot of muscles groups.
How to perform the exercise:
- First secure your feet in the foot attachment.
- Position yourself in the standing plank position, hands directly under your shoulders and your back straight.
- Now tuck your knees to your chest while pulling the wheel towards you with your feet.
- And slowly return them back to the original position.
- Complete the set with 10 to 12 reps in the beginning.
2 Kneeling Ab Wheel ‘V’ Rollouts
This exercise mostly focuses on the sides. It is the signature ab roller moves. The exercise is similar to Ab wheel knee tuck, though it is more for oblique.
How to perform the exercise:
- The position for this exercise is similar to the wheel knee tuck; kneel down holding the roller with both your hands.
- Keeping your hands and back straight; slowly roll out/ forward to your right side in a 45 degree angle.
- Now slowly return to the original position and repeat it for your left side.
- Complete the set with 5 to 10 reps (alternative side).
1 Bird Dog AB Wheel rollout
The most challenging exercise in the Ab wheel exercises. Lifting one of your knee from the ground while rolling the roller forward each time. This helps you to strengthen both right and left your sides equally.
How to perform the exercise:
- Kneel down holding both the handles of the roller.
- Now lift your one knee (right or left) and extend it straight behind to keep it out of the way.
- Now slowly roll forward away from your body while keeping your hands and back straight. Try lowering your body down towards the ground, extending through your hips get your body in straight line.
- Roll back to the original position.
- Complete the set with 5 to 10 reps.
- You can either do this exercise alternating with both legs or you can complete the set with one leg and then change to the other leg.
