The ab wheel is a good way to diversify your workouts and give your muscles a lot of work. Although the exercise wheel may look inconspicuous at first glance, using this accessory during training requires patience and persistence, especially at the beginning. Read how to use the training wheel and the effects of exercises with it.

Exercise wheelis also called training wheel, rehabilitation wheel, or exercise roller. His English terms "ab wheel" and "ab roller" are also popular.

Exercises with a circlecan be an interesting diversion in abdominal training, especially for people who easily perform regular crunches. Beginners are usually not advised to start training with this device as it may prove to be too difficult. For example, Jay DeMayo, a strengthening trainer with students at the University of Richmond, says that you should start with a fitness ball, then with TRX straps, then use the barbell, and then move on to the rehabilitation club.

However, even for those who no longer have problems with doing a large number of crunches, the first workouts with an exercise wheel may prove difficult. On the other hand, when rolling the device across the floor, many more muscles are involved than just the abdominal muscles, so it is still worth learning the technique of this exercise.

What is the training wheel for and how does it work?

Exercise wheel( ab wheel ) is a small object with a simple structure: it consists of one or two wheels connected by a steel a rod that protrudes on both sides and serves as a handle (the handle is covered with a material that allows it to be held comfortably). A two-wheel training wheel is easier to handle because it provides greater stability and is usually only slightly more expensive than single-wheel products. A wheel for exercising the abdominal muscles with two wheels is recommended for everyone, including only one - for advanced people, because it requires additional balance.

Exercises with a circle strengthen the deep (postural) muscles, thus preventing back pain.

Exercises with the ab wheel are a very effective form of abdominal muscle training - all because they affect not only the muscle parts located around the waist, but also the core muscles, which include the back, shoulder and abdominal press muscles ( i.e. the abdominal muscles and the lumbosacral back). Postural or deep muscles are used to maintain the correct posture and protect the spine from overload.

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Types of exercise wheels

  • single circle- composed of one wheel and handles;
  • double circle- composed of two wheels and handles;
  • wheel with foot platforms- instead of hand grips it has platforms for feet and additional foam grips to stabilize them;
  • wheel with resistance- has plastic elements on the sides, connecting at the front - an additional rubberized part is mounted at the connection point; a wheel with a support requires the use of more force when turning, so it is an additional difficulty in training;
  • wide wheel- has one wheel that looks like a small tire - it will be best for beginners who are even afraid of a double wheel.

Price of exercise wheels

Wheels for exercising the abdominal muscles are very cheap equipment - you can buy them from a dozen or so zlotys, the most expensive ones cost over PLN 100.

How to exercise with the wheel?

The exercise wheelcan be used for several types of activity. However, you always have to remember to keep your back straight when steering the wheel away from you and then towards you.

How many repetitions of a specific exercise should you perform? As much as we can. It's a good idea to start with even one exercise with the wheel during training, and the target number of repetitions is 10 times in 3 series.

Below are the most popular circle exercises.

1. Crunches with exercise wheel

Crunches with a circle is the most frequently performed exercise with this accessory - it is recommended for both beginners and advanced people.

First kneel on the floor, preferably on a mat or corner of a rug or a rolled blanket to protect your knees from abrasions. Then grab the wheel handles - your wrists should be straight. Tighten your abs, straighten your back, and roll the wheel forward as far as you can. Don't worry if the distance isn't impressive at first. Always stop when you feel the maximum tension in your abdominal muscles. Then slowly return to the position by tensing your bodystartup.

2. Standing crunches with exercise wheel

The version is intended for true masters of operating the exercise wheel. Stand straight, shoulder-width apart. Lean down, place the wheel on the floor and keep your back and legs straight at all times, point the wheel as far forward as possible, and then return to the starting position without resting your knees on the floor.

In order for the use of the abdominal muscle training wheel to bring the expected results, this activity should be included in your training at least 3 times a week.

3. Exercise with a kneeling wheel

It is also a challenge for people experienced in this type of activity. Kneel on the mat, back straight. Do the same as for the exercises above: place the wheel on the floor and "ride" it as far forward as possible, then return to the starting position.

4. Plank exercise with an exercise wheel

This version of the exercise is even more complicated. To complete it, you will need a special exercise wheel with foot platforms and additional foam handles that stabilize the foot on the wheel.

Assume a plank position on the mat - with your arms outstretched at your elbows. Then place the wheel between your legs and place your feet on its handles (the foot should rest on the handle between its center and heel). During the exercise, keep your arms and back straightened all the time, and with your legs (also straightened), use the wheel by rolling them back and forth.

5. Inclined Crunches with Exercise Wheel

Lie on the mat, bend your legs at the knees and place them in a circle with platforms and extra grips on the foot. Do oblique crunches: fold your arms over your head and raise your torso. Try to touch the right leg with your left elbow and vice versa. In this exercise, you do not need to move the exercise wheel - it is supposed to be a hindrance for you and, on the other hand, help you tighten your abdominal muscles more tightly.

Worth knowing

Which exercise wheel should I choose?

  • When purchasing an ab wheel for the first time, choose a more versatile double wheel. If you want to make your training more difficult, buy single ones.
  • Choose a wheel with a steel heavy-duty axle.
  • Pay attention to the handles - they should be comfortable and have a non-slip (e.g. rubber) surface.
  • Remember that the exercise wheel, which has plastic side walls, will provide you with greater stability than a product without such filling.
  • The wheel itself should be made of a material that ensures its goodnessadhesion to the ground, e.g. rubber with a tread or reinforced plastic, non-slip.

Effects of exercises with a circle

The main effect of exercises with a circle is to strengthen not only the abdominal muscles, but also the back muscles and deltoid muscles. There are many variants of exercises with this device, thanks to which you can also strengthen your calves, thighs, buttocks and legs. Thanks to this type of activity, you will learn to maintain the correct posture both during training and in everyday life. Regular exercise with the wheel will also strengthen your endurance and improve your balance. They are also a good way to deal with pain in the lumbar spine.

It is worth adding that although exercises with a circle strengthen the abdominal muscles, they are not training for fat reduction. They are an addition to activities aimed at such an effect, e.g. cardio exercises or intervals. Initially, exercise with a circle may cause back pain due to insufficient back muscle strength and incorrect posture (with a rounded back) to perform this type of activity. After the first training sessions, strong soreness may also appear, especially around the abdomen and forearms.

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