AB WHEEL | TIPS FOR WORKING YOUR ABS?

One of the best ways to prevent decline in overall fitness is to build a strong core.

This goal can be achieved in a variety of ways using simple exercise tools such as the exercise wheel or "ab wheel".

The ab wheel has long been an essential tool for anyone looking to increase strength or change their body shape.

5 Ways to Get the Most Out of an Exercise Wheel

It is important to have and maintain a healthy core. Over time, we lose good posture due to the daily demands of a life spent primarily in a sitting position.

One of the best ways to prevent a decline in overall fitness is to build a strong core.

This goal can be achieved in a variety of ways through the use of simple exercise tools such as the exercise wheel or ab wheel.

The ab wheel has long been a staple tool for anyone looking to increase strength or change their body shape.

In a 2006 study, 21 healthy adults were asked to perform a series of basic exercises while hooked up to a device that measures the force of a muscle contraction.

Scientists tested several different exercises to see which ones worked best. The ab wheel was ranked among the best.

Below are the most effective exercises to perform with the ab wheel.

Some of these feature a slight twist on the usual exercise for added flare. They can be used with the ab wheel to strengthen and tone the core muscles.

Kneeling ab roll

Necessary equipment :

an abdominal wheel
a soft mat for your knees.

Begin by kneeling with the ab wheel just in front of your body on the floor.

Tighten your muscles, arms fully extended and slowly roll the wheel forward until your body is parallel to the ground.

Contract your core, without arching your back, and roll the wheel back to the starting position, then repeat.

Beginner: 8 to 10 repetitions

Intermediate: 12 to 15 repetitions

Advanced: 20 to 30 repetitions

Take it to the next level

If doing 20-30 reps on your knees is easy enough for you, try doing it on your toes.

Start in a standing position, bend at the hips and reach down as if to touch your toes.

Place the ab wheel on the floor, in front of your feet.

Engage your core by fully extending your arms and slowly roll the wheel forward until your body is parallel to the floor.

Contract your muscles and return to the starting position.

Try to do 5 to 8 repetitions without stopping.

Squat ab roll with alternating knee bends

Start by getting on the floor in bear pose with both hands on the wrists of the ab wheel.
Keeping your core tight, use both legs to roll into a high plank position while balancing on the wheel.
From plank position, bring one knee in at a time to touch your knee to your elbow on the same side.
After a set of knee bends, use your legs to return to the starting position and repeat.

Beginner: 8 to 10 repetitions

Intermediate: 12 to 15 repetitions

Advanced: 20 to 30 repetitions

Angular bearings on the wheel

Equipment required :

ab wheel
a soft knee cushion or mat

Start by kneeling with your lower body slightly turned to the right (or left). Place your hands on the ab wheel just beside your body.
Firmly engage your core, arms fully extended, and slowly roll the wheel forward until your body is parallel to the floor.
Roll as far as you can, then return to the starting position.

Beginner: 8 to 10 repetitions

Intermediate: 12 to 15 repetitions

Advanced: 20 to 30 repetitions

Slipping through traffic

Necessary equipment :

abdominal wheel
treadmill

Stand on the floor at the base of a treadmill set to a speed of 4km/h and place the ab wheel in the middle of the belt.
With your arms fully extended and your core braced, roll into a high plank position on top of the treadmill, with both feet remaining firmly planted on the floor.
Once in plank position, begin to "wiggle" the wheel from side to side as quickly or as wide as you can while controlling the time.

Return to the starting position and repeat.

Beginner: 2 sets of 30 seconds.

Intermediate: 3 rounds of 45 seconds

Advanced: 4 sets of 60 seconds

Rest on the knees

Equipment required :

ab wheel
a soft knee cushion or mat

Firmly engage your core with your arms fully extended and slowly roll the wheel forward until your body is parallel to the floor.
Without changing position, roll the wheel toward the body until it is just below the chest, then push the wheel back in front of the body.

Repeat the exercise, then return to the starting position.

Beginner: 8 to 10 repetitions

Intermediate: 12 to 15 repetitions

Advanced: 20 to 30 repetitions

To remember

These exercises are suitable for everyone and can be adapted to the needs of all fitness levels.

That said, be careful, beginners should aim to perform one to two such exercises every three to four days to allow for full recovery.

If you have a history of low back pain, start slowly, limit the distance you walk, and consider working with someone to monitor your form.

It could save you hours of pain later! Staying healthy and fit should make you feel better in the long run, not worse. Work hard and make it count!

This 4-week ab routine will strengthen your core.

Two ways to approach this month-long routine

Having a strong core is very important, not only for working out in the gym, but also for moving efficiently in everyday life.

And while it's imperative, strengthening these muscles doesn't have to be complicated. A little regularity is enough!

12 Best Abdominal Workout Exercises That Will Help You Strengthen, Stabilize, and Balance.

Focus on the three moves we've detailed below for each week, performing three sets of each exercise.

You can approach this exercise in two ways:

If you're a beginner, aim for a certain number of reps. We break down the number of reps below.

For a more advanced routine, try timed sets. Set the timer for one minute and do as many reps as you can in that time.

This is a great way to challenge yourself by trying to increase your rep count each round or in future workouts.

Perform each exercise three or four times before moving on to the next week.

It may go without saying, but make sure you are engaging your core muscles throughout all of these exercises.

It can be easy to just go through the motions, but focusing on your body will only make these exercises more effective.

Bridges, Sit-ups and Plank Twists

Perform this routine three to four times a week.

Do 3 sets of each movement:
10 bridge repetitions
15 to 20 repetitions of abs
15 to 20 repetitions of plank twists

For detailed instructions on repetitions, see below.

Bridges

The bridge is a great core exercise, perfect to start this ab circuit.

Instructions :

Lie on your back on a mat with your knees bent, your feet on the floor, and your palms facing down at your sides.
Inhale and strengthen your muscles. Push with your feet, lifting your buttocks and back off the floor. At the top, your body should form a straight line from your knees to your shoulders.
Slowly lower yourself back down to the ground.
Repeat 10 reps for 3 sets.

Crunch

Although it's one of the most basic ab exercises, the crunch can be really effective. It targets the rectus abdominis, or your six-pack muscles.

Instructions :

Lie on your back on a mat with your knees bent, feet on the floor, and arms crossed over your chest. Make sure your neck remains clear throughout the movement.
Using your abs, begin to roll your head, neck and shoulder blades upward.
Take a break when you reach the top, then slowly descend.

Perform 15 to 20 repetitions for 3 sets.

Board twists

Target your obliques with plank twists, which will also work total-body strength.

Instructions

Get into a forearm plank position. Make sure your core is tight and your lower back doesn't sag. Your neck should be neutral.
Keeping your upper body still, begin to rotate your mid-body, letting your right hip tilt toward the floor.
Once it touches the ground, rotate in the other direction, until your left hip touches the ground. This is 1 repetition.
Perform 3 sets of 5 to 10 repetitions.
Upright plank, bicycle crunches and leg raises
Perform this routine three or four times.

Do 3 sets of each movement:

Plank up to fatigue

20 total repetitions (10 on each side) of cycling crunches
10 repetitions of leg raises

For detailed instructions on repetitions, see below :

The board up

A variation of the traditional plank exercise, the upward plank works the core just as effectively, particularly the deep transverse abdominal muscles.

Instructions

Sit with your legs extended, arms straight, and palms on the mat. Lean back so that your upper body is at a 45-degree angle with the floor.
Contract your body and begin to raise your navel toward the sky, pushing up with your heels and palms.
Hold this position until you are tired.
Do 3 sets.
Abdominal exercises on a bicycle

Work your obliques and rectus abdominis, the muscles that form a six-pack, with bicycle crunches.

Instructions

Assume a tabletop position with your knees bent at a 90-degree angle and your fingers interlaced behind your head.
Do curls and twists, bringing your right elbow to your left knee and letting your right leg extend.
Bring your right elbow and right leg back to the starting position, then immediately come back up to bring your left elbow to your right knee and extend your left leg.
Perform 20 total repetitions (10 on each side) for 3 sets.

Leg raise

This is a more difficult exercise. Be aware that the leg raise can easily cause your lower back to lift off the ground to help you compensate.

Focus on recruiting your abs to do the work.

Instructions

Lie on your back on a mat with your arms at your sides and your palms on the floor or under your buttocks for better support.
Engage your core to lift your legs until your body forms a 90-degree angle.
Slowly lower your legs back to the floor.
Do 10 reps for 3 sets.

Arm slides, side planks and quick leg kicks

Perform this routine three or four times.
Do 3 sets of each movement:
10 repetitions of the arm slide
Side plank to fatigue
12 repetitions of leg kicks

For detailed instructions on repetitions, see below.

Arm slide

To perform these slides, you will need two small towels and a slippery floor, or carpet sliders.

Instructions

Get on all fours with your hands directly under your shoulders and your knees directly under your hips. Place the sliders or towels under your palms.
Contract your core and, keeping your arms straight, slide your palms forward, transferring your weight to your upper body.
When you can't go any further, go back to the starting point.
Repeat 10 times for a total of 3 sets.

Side plank

A great exercise for the obliques, the side plank can be easily modified by pressing into the knee instead of the foot.

Instructions

Lie on your right side and support your upper body with your forearm. Bend your knees to a 45-degree angle and overlap your left leg with your right. Extend your left arm toward the sky.
Keep your feet touching. Using your obliques, pull your left hip toward the sky, straightening your legs as you go.
Hold this position until you become tired and can no longer maintain correct form.

Floating Kicks

As with leg raises, be careful not to let your lower back lift off the floor when you perform leg kicks. If you have tight hips, it can lift up.

Instructions

Lie on your back on a mat with your legs extended upwards so that your body forms a 90-degree angle. Flex your feet.
Slowly and in a controlled manner, lower your right leg toward the floor as far as you can.
Bring your right leg back to the start, then lower your left leg.
Perform 12 reps total for 3 sets.
High board, windshield wiper and boat installation
Perform this routine three or four times.

For detailed instructions on repetitions, see below.

High board

Although it's a basic exercise, the plank is one of the most beneficial movements you can perform.

Your core muscles, especially your transverse abdominis, allow you to maintain good form.

Instructions

Get on all fours with your hands directly under your shoulders and your knees slightly behind your hips.
Raise your hands and feet to assume a plank position. Your body should form a straight line from head to toe.
Use your core to stay stable, making sure your lower back doesn't sag. Roll your shoulders back and down. Your neck should be neutral and your gaze should be looking down.
Try to hold for 30 seconds or until you feel tired.
Repeat 3 sets.

Windshield wipers

Windshield wipers require strength and stability. The key is to go slowly and in a controlled manner.

Instructions

Lie on your back in a tabletop position with your arms extended out to the sides at a 45-degree angle.
Controlling your body, let your knees fall to the right until your right thigh touches the floor.
Return to center and repeat the exercise, dropping your knees to the left.
Do 10 reps total (5 on each side) for 3 sets.

Boat installation

This is a yoga move. It is very demanding on the core. The further back you lean, the harder it is.

Instructions

Setup: Sit on a mat with your knees bent, feet flat on the floor, and arms extended in front of you.
Using your core, lean back slightly and lift your legs up to a tabletop position, balancing.
Hold this position for 15 seconds or until you become tired and can no longer maintain proper form. Perform 3 sets.

Other Ab Tips

By focusing on three exercises per week for a month, the best ab workout is simple and effective.

While these routines will strengthen your core, you'll also need to focus on your diet and cardio to get a visible six-pack.

Start today and, combined with a moderate and balanced diet, you will see results in about a month.