How to work your abs with an ab wheel

So you want to have a six pack but have no idea how to make it happen? Then check out the ab wheel, a great way to work on your core strength and your abs.

ab-wheel

DO YOU WANT TO WORK ON AND BUILD UP YOUR ABS AT HOME? OR DO YOU WANT TO WORK SOME CORE STRENGTHENING EXERCISES INTO YOUR MUSCLE-BUILDING AND CROSS-TRAINING PROGRAMMES? THEN ALLOW US TO INTRODUCE YOU TO THE AB WHEEL. IT'S THE PERFECT ACCESSORY FOR BUILDING UP YOUR ABS, ARMS AND BACK.

SO WHAT IS AN AB WHEEL?

In the most basic terms, it's a wheel for working your abs. There is a bit more to it than that, however. As well as working all your abs, the ab wheel helps you develop your shoulders and triceps at the same time.

So how does it work? The ab wheel has a handle on either side for you to support yourself on when working out.

Work on your abs with the ab wheel

Which muscles does the ab wheel work on? 

As you might have guessed, the ab wheel gives you a dynamic way to work on your abs. There's a bit more to it than that, however.

It engages every single one of your abdominal muscles: rectus abdominis, external and internal obliques, transversus abdominis, and the lower back muscles.

And as the exercises involve moving the wheel backwards and forwards, you'll also work your shoulders and triceps, by supporting your weight on the ground or on your wrists to keep yourself upright.

Why use an ab wheel? 

The ab wheel is easy to use, which means it can help you achieve a whole host of objectives. Here are a few examples:

When you’re doing some cross- or weight training, the ab wheel allows you to step up a level and work your abs and arms dynamically. And if you’re looking to build your muscles, you can work on your abs with a single accessory while improving your proprioception.

The ab wheel adapts to your needs to develop your abs, shoulders, triceps and back muscles uniformly, in a single movement.

Work on your abs with the ab wheel

HOW DO I USE THE AB WHEEL?

So how do you use an ab wheel? Well,

the principle behind it is to put your feet or your hands on the handles and then roll the wheel backwards and forwards. Depending on the exercises, you use your hands or your feet to support yourself on the floor and use your abs to roll the wheel backwards and forwards. You can also choose from two wheel-position modes: “stable” or “unstable”. This allows you to increase or reduce the stability of the wheel. You can, for example, work on your proprioception by trying to keep a straight line when moving the wheel in one direction or another.

“The aim is to put your hands close to the wheel when holding the handles. This makes you engage your core muscles automatically and reduces the risk of moving in the wrong way.” Lucien, DECATHLON engineer

How do I start out using an ab wheel?

It can take a while to get the hang of using an ab wheel. So to help you get started and make easy progress with the ab wheel, we have developed the evolving ab wheel, 

which comes with a length-adjustable and detachable elastic strap so you can work on your movements and develop your abs in complete safety.

The length-adjustable strap helps you get back to your start position, whether you’re a beginner or more experienced user. It helps beginners get the hang of using the ab wheel in no time
and is detachable to allow expert users to just use the wheel.

Work on your abs with the ab wheel

THE AB WHEEL : EXERCISE video

We show you the right positions to adopt and the right movements to make:

Start position: 
kneel down on the mat,
with a hand on each handle.
Your arms should be at right-angles to the floor.
Before you get started, make sure that you keep your abs engaged.

Movement:
roll the ab wheel out in front of you and then return to the start position.
Don’t bend your back and keep your abs engaged throughout the whole exercise.

Breathing:
breathe in on the way down.
If you’re just starting out, don’t try to go too far at first (adjust the strap to the shortest setting).
The further the wheel goes, the more the tension increases.

Our accessories for working your abs

So what about you? How do you use the ab wheel? You might use it for toning or for developing your abs. However you use it, share your advice and favourite exercises with us.

SignatureMerwen

Merwen

DECATHLON team writer

Pitch addict, court enthusiast, pool aficionado and general sports fanatic.

OUR ADVICE for achieving rock-hard abs.