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Ab Wheel

Equipment: Bodyweight

Ab Wheel
Primary Muscles
  • Rectus Abdominis
  • Transverse Abdominis
Synergistic Muscles
  • Adductor Brevis
  • Adductor Longus
  • Deltoid Posterior
  • Latissimus Dorsi
  • Pectineous
  • Pectoralis Major Sternal Head
  • Sartorius
  • Teres Major
  • Iliopsoas

An ab wheel is a simple device that can help you strengthen your core muscles and improve your posture. Here are some steps to use it effectively:

  1. Kneel on a mat and hold the ab wheel with both hands in front of you.
  2. Engage your core and roll the wheel forward as far as you can without arching your back or touching the floor with your chest.
  3. Pause for a second and then roll the wheel back to the starting position.
  4. Repeat for 10 to 15 repetitions or until you feel fatigued.

You can adjust the difficulty of this exercise by using more or less body weight. The more you lean forward, the harder it will be. You can also try different angles or speeds to challenge yourself.

Introduction

The Ab Wheel exercise targets the core muscles, particularly the rectus abdominis and obliques. Its primary benefit lies in strengthening and defining the midsection, enhancing stability, balance, and functional fitness. The wheel's unstable nature makes it an effective tool for engaging multiple muscle groups simultaneously, which can aid in achieving a strong core for various fitness goals such as improving athletic performance or achieving a toned abdomen.

Muscles Worked

  • Primary: Abdominal muscles (rectus abdominis, obliques, and transverse abdominis)
  • Secondary: Lower back muscles (erector spinae), hip flexors, and shoulders (if holding onto something for balance)

How to Do It (Step-by-Step)

  1. Assume a push-up position with your elbows placed on an ab wheel. Your body should form a straight line from head to heels.
  2. Roll the ab wheel forward by flexing your abdominal muscles, extending your arms as far as possible without losing control.
  3. Hold for a brief moment at the extended position, then slowly return to the starting position by bending your elbows and contracting your abdominals.

Tip: To avoid straining your neck, keep it neutral and gaze slightly forward during the exercise.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

Use Auto Progression for optimal workout progress. Auto Progression

Keep track of your rest times with the Rest Timer. Rest Timer

Form Tips

  • Maintain a neutral spine and avoid arching or rounding your back.
  • Engage your core muscles, drawing your navel towards your spine throughout the exercise.
  • Keep your hands placed under your head for support but avoid pulling on your neck. Instead, focus on stabilizing your upper body by engaging shoulder and arm muscles.

When to Use It

  • Core Strengthening: Ab wheel rollouts help strengthen the entire core, particularly the rectus abdominis and obliques, improving posture and stability in daily activities.
  • Lower Back Flexibility: By extending and flexing the lower back during ab wheel exercises, you can improve flexibility and reduce the risk of lower back pain.
  • Functional Fitness: Ab wheel workouts engage multiple muscle groups simultaneously, making them an excellent addition to functional fitness routines focused on total body strength and control.

Workout History helps you track your progress over time.

ab wheel - Frequently Asked Questions
Common questions about ab wheel to optimize your training.

An ab wheel primarily works the rectus abdominis, obliques, and lower back muscles.

Use an ab wheel 2-3 times a week with rest days in between to avoid overworking your core.

Maintain a plank position, roll out and contract your abs as you move forward, then return slowly to start.

Yes, once you master the basic rollout, try advanced variations like the 'Reverse Rollout' or 'Rolling Plank.'

Yes, initial muscle soreness is normal. Listen to your body and adjust rest days as needed.

More bodyweight exercises More core exercises