Everyone has seen an Ab Wheel, whether in an ad or in a corner of the gym.
And the question remains…
Does the Ab Wheel really work?
The truth is, it’s a piece of equipment that’s a bit tricky to learn how to use. But when done correctly, it’s one of the best tools for strengthening and defining your core.
Mike Boyle (strength and conditioning coach) states that the Ab Wheel trains the abs in the way the muscles are designed to function. According to him:
“What the abs do is prevent you from extending.”
This function is exactly what the Ab Wheel allows you to train.
In addition to strengthening and defining your core, the Ab Wheel offers other benefits.
Benefits
1. For starters, it’s superior to the famous Ab Crunch. Performing extensions with the Ab Wheel is much harder than the traditional Ab Crunch, but the results are worth it.
2. It also strengthens your back, something the Ab Crunch doesn’t do, thereby helping to prevent injuries. And this is very important, since back injuries are among the most common in gyms.
3. Having a stronger core means you’ll be able to lift more weight in other exercises that engage the core. These include squats, deadlifts, barbell military presses, bent-over rows, and others.
4. The Ab Wheel has the advantage of working multiple muscles at the same time, which helps burn extra calories
5. It can also improve your mobility and coordination.
6. It is small and quite easy to transport. You can train at home, at the gym, or in a hotel if you’re on vacation. You can have challenging workouts wherever you are.
However, as mentioned above, the Ab Wheel is not an exercise for beginners.
If you’re just starting to work out, you shouldn’t begin with this. Start with simpler exercises like planks, push-up planks, or rollouts with a Pilates ball.
Once your core is strong enough to perform these exercises, you can move on to the Ab Wheel.
With the Ab Wheel, start by doing the rollout on your knees. As your form and strength improve, and once you feel comfortable, you can move on to an even more advanced level and do the exercise standing up.
Happy training!
