AB wheel: Exercises with the wheel, effects, and tips

AB Wheel - what is it and how does it work?

AB Wheel, also known as an abdominal roller or abdominal exercise wheel, is a device that is becoming increasingly popular in the world of fitness. It is a sports gadget built of two handles and a wheel with a diameter of about 35 cm, which also contains a rotating part that allows the training tool to move around the exercise room. It is a product made of metal, rubber or plastics, characterized by a non-slip coating that ensures good adhesion of the product to the ground, allowing effective exercise.

Roller AB wheel is distinguished by its simple construction and versatile use. It is a small size equipment, which is characterized by affordable price and functionality. The abdominal wheel can be found in almost every training room, and due to the fact that the product is handy and easy to store, the abdominal roller can also be successfully used when practicing physical activity at home.

Types of exercise wheels

On store shelves can be found more and more innovative training solutions and equipment. The situation is similar with the abdominal muscle training wheel, which is available in at least several variants, differing in price or the way it affects the athlete's body. On the market can be found, for example:

single exercise wheel, which consists of a wheel and two handles, constituting the most popular and at the same time the simplest form of the product;
double roller for abdominal muscles, which is distinguished by the presence of two wheels, which provides additional stabilization during activity;
wide abdominal wheel that looks like a tire, which makes it easier to maintain balance and can be a great solution among people who are just starting to do exercises with AB wheel;
resistance-adjustable exercise wheel, which allows you to adjust the parameter value to your individual needs and adjust the force needed to move the equipment;
AB wheel for legs, or a wheel for exercise, in which you should use your feet instead of your hands, which can have a positive effect on the lower abdominal muscles and the back muscles, as well as on the leg muscles.

The type of equipment used should be tailored to your own needs and preferences, choosing such a circle for abdominal muscle exercises that will allow you to effectively perform the activity. Since AB wheel is a simple training device, the product is distinguished by an attractive price. Depending on the selected variant of the accessory, as well as the manufacturer of the roller, the prices of exercise wheels vary between 30 and 60 pln, which means that every enthusiast of an active lifestyle can afford to buy an AB wheel and support the abdominal muscles during everyday exercises.

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Exercise wheel - what muscles work?

The abdominal wheel may be helpful in strengthening the abdominal muscles, although the accessory may also affect other muscle parts, positively affecting the structures responsible for stabilizing the whole body.

The data obtained so far indicate that the AB wheel does not burden the spine, and at the same time can engage the oblique and transverse muscles of the abdomen and deep muscles for increased work. Exercises performed using a roller on the abdomen can also strengthen the postural muscles, positively affecting the back muscles, especially the lumbar section, as well as the muscles of the arms or chest. In turn, the use of AB wheel for the legs can have a beneficial effect on the muscles of the lower limbs.

Exercise wheels can comprehensively affect the human body, strengthening many different muscle parts, which is why these types of devices are used not only during training, but also as a form of rehabilitation.

How to exercise with the wheel on the abdomen?

Although exercises with the abdomen wheel seem trivially simple, the correct technique of performing the effort requires proper preparation and synchronization. Before starting physical activity, it is worth finding the right place, spreading the mat and taking care of your own comfort. Remember to do the right warm-up before exercise, and during training to maintain the correct posture of the body, keeping the abdominal muscles tense and the spine in a neutral position. In addition, it is important to gradually increase the range of motion during the exercise, which is why beginners should not focus on the most distant pulling out of the wheel, but on the technique and quality of practiced repetitions.

To properly perform the exercise with AB wheel, you must first kneel and stretch your hands forward. Next, get hold of handles the exercise wheel on its sides and move the arms forward, while also tilting the hips to allow the body to move synchronously. Rolling the wheel in front of you, slowly tilt your torso forward, slightly rounding your back, tightening the abdominal muscles and muscles of the arms. During activity, it is important to remember that the neck is a natural extension of the spine. After reaching the maximum range of motion, you should return to the starting position, using the abdominal muscles for this purpose.

AB wheel - how many repetitions to do?

Training wheels allow you to perform exercises at different levels of advancement, which means that by practicing activities using the AB wheel you can achieve the desired progression, gradually raising the bar of physical efforts.

Among novice enthusiasts of wheel for exercising abdominal muscles, it is most often recommended performing activities with AB wheel 2-3 times a week. The number of repetitions practised during each training depends on the ability of the exerciser, as well as the purpose of exercise. Most often, it is recommended to start training with 8 repetitions, and then focus on gradually increasing the amount of exercises performed to 12 repetitions during the training session. When a player can easily perform approx. 12. abdominal muscle exercises with the roller, it is worth going to the next stage, increasing the range of motion during activity.

The man does training with the ab wheel at home, wondering what gives the exercise with a wheel?

The best exercises with the wheel on the abdomen

People who start their adventure with exercises using exercise wheels should consult an experienced personal trainer who will explain in detail and demonstrate the correct technique of performing activity with the roller on the abdominal muscles. Improper repetition of individual movements can negatively affect the posture of the body, increasing the likelihood of injuries. Therefore, the key aspect during exercises with the wheel on the stomach seems to be the technique, precision and quality of the activities practiced.

AB wheel can be a great complement to cardio or interval training. Activity can also be used during home workouts, and the exercise wheel can be a support when practising exercises, such as crunches or plank.

The abdominal wheel is a universal item that will work both at the beginning of the sports road and as a variety of commonly performed activities among experienced players. AB roller - how to exercise? What are the best exercises with a wheel on the abdomen?

Roll-out - the basic version of the exercise with a roller on the abdominal muscles - in the kneel you need to get hold of the exercise wheel, and then slowly move them forward, maintaining the natural curvatures of the spine and moving forward also the hips. Slowly return to the starting position, remembering not to lower your head during the activity, but to direct your eyes in front of you;
Plank with AB wheel - take the position of the plank, that is, make the forward support. During the exercise, do not transfer the weight of the body to the forearms, as in the classic version of the plank, but rest it on the exercise wheel, moving the equipment gently forward and back, which will improve balance and stability and strengthen the abdominal muscles;
Moving the hips - sit on the mat and straighten the legs, and the calves put on the handles AB wheel. Straightened hands should be placed behind the back, resting the hands against the ground, and the rest of the body should be lifted slightly upwards. When extending the hips, move the wheel and then return to the starting position.

AB wheel - effects. What does exercise with the wheel give?

The versatility of the training wheel makes the device possible to work on many parts of the body at the same time, and the use of various variants of exercise and various versions of activity promotes not only the strengthening of the abdominal muscles, but also the muscles of the back, shoulders or calves.

Properly performed physical efforts with the AB wheel can support the maintenance of normal spinal posture, and can also contribute to muscle strengthening, improved motor coordination and balance. In addition, activities with the roller on the abdominal muscles can prevent back pain, especially in the lumbar spine, and can also promote the increase of muscle mass.

As if that were not enough, AB wheel exercises can improve circulation and the general condition of the body, increasing the endurance of the athlete and facilitating the sculpting and slimming of the figure. Although AB wheel is not a weight loss equipment (cardio or interval training may be a much better solution), regular and intense workouts with the exercise wheel can also accelerate metabolism, promoting calorie burning and weight reduction, which can facilitate the achievement of the desired body weight.

Exercises with the AB wheel - is it worth it? Summary

Exercises with the AB wheel can be a valuable support and variety of daily workouts, making it easier to achieve the expected results and strengthen the abdominal muscles. When deciding to practise the activity using the training wheel, it is worth focusing on the correct technique, because only the proper performance of the activity can stabilize the torso, favourably also affecting the balance and coordination of the user.

Roller for abdominal muscle exercises can be used in many ways, reaching for the device both in the gym and at home. It is an accessory that can break the training routine, providing new, additional stimuli when practising physical exercises among experienced players, and can also strengthen the muscles among beginners, while protecting the spine from excessive load.

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Natalia Goździak

Master of dietetics, specialist in dietoprophylaxis and dietotherapy

Copywriter - dietitian. She completed her bachelor's degree in sports dietetics at the Academy of Physical Education in Poznań, while her master's degree in dietoprophylaxis and dietotherapy - at the UP in Poznań. She treats the principles of healthy eating primarily as valuable tips, not rigorous regulations, that must be strictly followed. Privately, she is passionate about photography, which cannot imagine life without books.