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:
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:
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:
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:
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:
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