How to properly use an ab wheel

As the name suggests, this piece of equipment helps strengthen your abs. Affordable and easy to use, it may quickly become a key component of your at-home workouts.

woman training at home with an ab wheel

Incorporate the ab wheel into your cross-training workouts, as well as your weight training and Pilates sessions.

1. The ab wheel

The ab wheel is a versatile training accessory that’s easy to store and assemble, and can be used safely on multiple surfaces (wood, concrete, ceramic, etc.).

Essentially, it’s a wheel with a diameter of 18.5 cm with a bar running through its centre and two 10 cm handlebars on either side. You hold the handles for support as you kneel on the ground and roll the wheel forward and back.

The ab wheel has two modes to choose from: “stable” or “unstable”. By increasing or decreasing the wheel’s stability, you can optimize your body awareness. This is a great way to enhance your workouts.

a man using an ab wheel in a gym

2. The evolving ab wheel with resistance band and mat

Made with 45% recycled materials, this ab wheel is an eco-friendly piece of equipment with accessories to help you evolve your training sessions.

With an adjustable and removable strap that allows you to adjust the difficulty level, the ab wheel can be adapted to all of your workouts. It is a great choice of equipment to incorporate into your workouts over several weeks or months. Also, its marked strap makes it easy for multiple people to use. If you share a passion for strength training with another member of your family, you’ll each be able to quickly return the wheel to your setting after someone else has used it.

This ab wheel offers great stability because of the space between its two wheels. Whether you’re an expert or a beginner, you’ll certainly be able to increase your muscular strength with this convenient piece of equipment.

A mat is also included with the wheel to ensure your knees are comfortable during your workouts.

a woman using an ab wheel to work her abdominal muscles.

Your muscles

The wheel also works your arms, shoulders, glutes and back in a single movement. Your entire core (all of the muscles that connect the upper and lower body, and support your spinal column) will be fully engaged as well.

Our tips:
- If you feel like you’re rolling too far forward on the wheel, position yourself in front of a wall (it’ll act as a brake). Determine your maximum limit for the range of motion.
- Use the wheel’s adjustable strap to simplify the movement while still maintaining its effectiveness.
- To progress safely, gradually increase the range of motion and the number of repetitions.

Note: If you have back problems or aren’t used to working your abdominals, check with a healthcare professional before using this type of equipment.

How to use it

It’s simple. Get down on all fours and hold the wheel’s handles with both hands while keeping your knees firmly planted on the ground. Lean your upper body forward while contracting your abdominal muscles as you roll the wheel forward, then pull back to return to the starting position. As you roll forwards and backwards, keep your abs engaged to avoid any injuries. This also helps you to keep your lower back from curving towards the floor.

Exercise

Starting position
- Plant your knees on the mat.
- Hold on to both of the wheel’s handles.
- Your arms should form a 90º angle with the mat.
- Contract your abs before you roll the wheel forward.
- Beginners: adjust the strap to the shortest position so you won’t roll too far forward.

Movement
- Push the wheel forward and then pull back to return to your starting position.
- Keep your back straight and contract your abs.
- Don’t forget: the further forward you roll, the more tension you’ll feel in your core.

Breath
- Inhale as you push the wheel forward.
- Exhale as you return to the starting position.

More like this