Opinion on the abdominal wheel: effective for building your abs?

What is the abdominal wheel?

Widely known by sports coaches and bodybuilding enthusiasts, this wheel is an accessory that allows you to strengthen your entire abdominal belt . It is one of the best pieces of equipment to strengthen your abdominal muscles.

Although it is, above all, a fitness and bodybuilding equipment, the ab wheel is used in the physical preparation of many professional sports such as boxing, combat sports or gymnastics.

This tool is relatively simple since it only consists of a wheel, a rotor and an axle. In addition, to guarantee anti-slip, the outer part of the wheel is completely covered with rubber. The rest is made of rigid plastic or metal, in order to guarantee solidity under all conditions.

However, while the ab wheel is a fairly simple tool, it is not necessarily easy to master. Indeed, exercises with the abdominal wheel require that the abdominal strap be at least developed and in good condition. They are therefore not suitable for people who are under-trained or suffer from back or shoulder pain.

Also read: How to have visible abs?

Benefits of Abdominal Wheel

Visible abs and flat stomach

You will have understood that exercises with the ab wheel are excellent for working the abdominal belt and obtaining a flat and muscular stomach. Indeed, they solicit the rectus as well as the transverse and oblique muscles.

In fact, the sheathing exercises with the abdominal wheel will have a double action on your abdomen: you will certainly increase the volume of your chocolate bars and outline your abs in no time, but also develop your deep muscles that will hold your belly and prevent it from swelling to keep it flat.

A complete workout

The abdominal wheel is also appreciated because it allows you to work almost all the muscles of the body: the latissimus dorsi, the trapezius, the lumbar, hip flexors, quadriceps, biceps, triceps, shoulders...

In addition, if you perform the exercises regularly, while paying attention to your posture, they will allow you to gain stability, coordination and balance.

In short, this wheel works the muscles of the upper limbs as well as those of the lower limbs. It allows for good coordination and balance. By doing the ab wheel you train your whole body. It is therefore a complete and versatile accessory.

A practical accessory

The ab wheel is definitely not the most expensive fitness equipment in the world.Being a fairly light and compact tool, you can easily take your wheel with you wherever you go

This accessory also adds a playful dimension to cladding exercises that are sometimes a bit boring. Finally, it's also a very good way to motivate yourself to train at home, since you won't have to go to the weight room to do the ab wheel.

How to use the abdominal wheel?

As you can imagine, the basic exercise consists of a round trip of the wheel while leaning on your knees and holding the wheel with your hands. The basic move has 3 distinct steps:

• floor installation

• the advance

• the return

To start, kneel on your stand, put the wheel on the ground, and hold it with both hands, arms straight, palms down. At the beginning of the exercise, your arms should almost form a right angle with the ground.

Roll the wheel forward, taking care to project your buttocks, pelvis and entire body forward. If you only move your arms forward, the effort will be less and you will put too much pressure on the buttocks and lower back. This will work your back muscles much more than your abdominals, which is not the objective of this type of accessory.

Conversely, you should not lower your pelvis too much until your back is arched. It can be dangerous for your spine. To avoid this, remember to tuck in your belly and concentrate on contracting your abs. A slightly rounded back is better than a scooped back, although of course a straight back is the best option.

The last part of the exercise consists of returning to your initial position while continuing to contract your abdominals to ensure a straight back. This is the most difficult part of the exercise. You'll have to reverse the movement and bring the wheel towards you, putting a lot of strain on your shoulders.

The further you take the wheel, the greater the amplitude and the more you will use your abdominals and your muscles. If you feel that it is blocking when coming back, do not insist too much, you can hurt your back very badly.

If you are a beginner, it is normal that you can only go a few centimeters. As you go, you can roll the ab wheel until you are almost horizontal. By always trying to go further, the physical results will therefore be seen more and more quickly.

Remember to take a deep breath as you move forward, keep your back straight and your abdominals tight. Repeat the operation as many times as you can, but avoid failure to limit the risk of injury.

Start with short sets between 5 and 8 reps, then, as you progress, lengthen your sets up to 10-15 reps.

To find out more: Abs fat mass index: What is the ideal figure?

3 variations of exercises with the abdominal wheel

Standing start

This exercise is reserved for experienced athletes. To do it:

• Stand with your feet shoulder-width apart and place the wheel on the ground in front of you.

• Gently bend at the waist and grasp the handles of the wheel.

• Be sure to keep your back straight and your arms straight

• Roll the wheel forward until your hands are just below your head and your body is straight and straight.

• Then return to your base position by rolling the ab wheel towards your feet and bending double.

Be careful, never go further than your head, your body must unfold, your arms must not move.

Diagonal Advances

The objective of this exercise is to focus on the oblique muscles of the abdominal strap rather than on the rectus abdominis. For this exercise, you must have a abdominal mono-wheel to be able to tilt the wheel to one side or the other.

This is the most common variation on the basic exercise. The difference is that instead of going straight ahead, you'll roll your wheel diagonally, alternating which sides you'll lean the path of the wheel .

The further you are from your initial position, the more you will be able to move the wheel diagonally. The objective is to arrive at an angle of 45 degrees. Do not go for an impossible angle that will make any return impossible.

The peak

This exercise requires a ab wheel with a footrest. Here, you will need to place both of your feet on either side of the wheel and your hands on the ground. Do not try to perform this exercise with a classic ab wheel, it is simply impossible.

The movement will consist of starting from a “folded” position (the peak), with the arms and legs stretched towards the ground, the buttocks in the air, and unfolding this position by rolling the abdominal wheel backwards using your straight legs. You will then have to return to the initial position by bringing your outstretched legs towards your hands still placed on the ground.

The arms must not move, it is the angle of inclination of the legs with the trunk that varies. The technique therefore requires a minimum of coordination, but it gives results quickly. This movement targets the lower abs and the deep trunk.

To know: 5 exercises to lose your lower belly quickly

Superhuman Fit Abdominal Wheel Reviews

Fit Superhuman attaches particular importance to offering the best in terms of fitness and bodybuilding accessories. That's why we offer a high-quality Abdominal wheel to strengthen your abdominal belt, your lower back and strengthen your wrists dedicated to beginners and advanced alike.

Easy to assemble, this ab wheel is highly appreciated by musculation enthusiasts who leave positive reviews of this product. We can read on the Fit Superhuman site that it delights users with its undeniable quality and proven effectiveness. Indeed, the light and sleek design helps sports practitioners to perform exercises in absolute comfort.

The solid handles are also highlighted in the reviews because they allow good support when performing the abs. You avoid the risk of injury by choosing the Abdominal Wheel from Fit Superhuman.

For more information: 20 tricks to lose your rolls

In summary

The abdominal wheel has become an essential weight training accessory for anyone wishing to strengthen their abdominal belt, while requiring the rest of his body

If you want to test it, choose the professional ab wheel from Fit Superhuman thanks to the many positive reviews from users.