how to use an ab wheel
How to Use an Ab Wheel
Do you want washboard abs that you are free to flaunt? Well, why not fulfill your most cherished want with an ab wheel! Use an ab wheel to get those enviable abs. Here's how. ...
- The first step is to place yourself on the mat. Position yourself knees bent and kneeling on a mat or a carpet. Have your shoulders aligned and erect, and position the glutes in a way that it touches the heels of your feet. Do not droop or slouch.
- The next step is to hold the ab roller. With one hand on each handle, hold the ab wheel tightly.
- Place the ab wheel on the mat, with your shoulders bending slightly and elbows protruding.
- Hold the position. However, make sure that your back is maintained straight; do not slouch, just bend forward.
- Recheck your position. Maintain your knees; they should be aligned and adjacent.
- Now, gradually, with a measured pace, move forward, with the ab wheel sliding forward and leading you along. For the first time, make the movement slow and steady.
- Continue moving forward with the ab wheel until you reach a point where you are totally stretched on the carpet or mat. You will feel the ab muscles being stretched and exerting pressure.
- Now, get to the 'start' position by reversing the direction of the ab wheel. Pull the ab wheel without bending your back or slouching. This exercise would serve no purpose if you arch your back.
- To complete one set, continue this exercise for 12 repetitions. As you get comfortable with the repetitions, make an attempt to increase the number, but be gradual with your approach.
- This is called the Jackknife exercise. This form of exercise routine is marginally tougher. However, once you get accustomed with the first form, this one may not prove too difficult.
- Position yourself 3 to 4 feet away from a wall. Keep your shoulders erect, and hold the ab wheel from its handles.
- Maintain a manageable distance between your feet.
- Now, roll the ab wheel forward. When you extend yourself with the ab wheel, you will soon reach the wall which serves to be the limit where you have to stop.
- Stay the way you are -- in situ -- for a few seconds and then reverse the direction by pulling yourself with the roller along. Increase the number of repetitions gradually. Ideally, you must aim to complete 8 to 10 repetitions for a start. However, if you are not comfortable with the number, you may modify it as per your preference.