Achieve results with the Ab Wheel
Are you looking for the ultimate bang for the buck exercise? Let me introduce you to the ab wheel.
The ab wheel is super simple, it looks like a wagon wheel with a grip on each side. The exercise is beneficial it engages all of the muscles of the midsection including the hip flexors and extensors, the erector spinae group which move and support the spine, and the abdominal group which do much of the work in day to day activities. In fact, there are few things we do that are not assisted by these groups of muscles.
Ab Wheel Exercises
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Ab wheel exercises will not create six pack abs because this is not a fat burning exercise which is what you would need to "see" your abdominal muscles. This is a strength training exercise to increase strength and recruitment of inactive muscle fibers.
Start with a hand on each grip and kneel down with both knees together on the floor. Lock your arms and hold the ab wheel at your knees on the floor. Slowly roll the wheel out and away from your knees and continue going forward until your hands are beyond your head.
Do not touch the floor, your body should be 3-6 inches above the floor. Return to the starting position by pulling in with your abdominal muscles and arching your back. Keep your arms straight and use your core muscles to return to the starting position again. Breathe in at the start and exhale on the way down. 7-10 repetitions equal one set. Do two sets, twice a week for 4-6 weeks. If you find it easy to do 7-10 reps go a bit slower and hold the extended position for a 3 count. Talk about a lockoff! If its still easy, then core strength is not your weakness.
The ab wheel can be purchased at www.walkerswarehouse.com.  Other exercises useful for building core muscle strength are the Pilate's Method, medicine ball exercises, and hanging leg lifts.
The ab wheel exercises are for increasing core muscle strength, and at under $8.99, the ab wheel is one of the most affordable and effective exercise options out there.
As with all strength training exercises a good warmup is crucial for reducing injury and allowing your muscles and joints to function properly. Take the time to stretch your major muscles and back as well.
If you have a history of back pain or shoulder problems, get cleared by a doctor before beginning this workout. Take it slow at first and see how you feel the next day before doing more than what is recommended.
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