Abs Wheel: How to Get Toned Abs?

Even if you're a fan of bodyweight training, the ab wheelmay surprise you! And it's a safe bet that it will become an indispensable ally in bodybuilding.

Why use the ab wheel? It's simply one of the best tools to build your abs! This accessory promotes a full body workout, while targeting the abs. This is because the focus is on the core rectus abdominis muscle, but you will also need to engage your arms, shoulders, chest, back, glutes, and even your legs. The abs wheel thus allows a full body strengthening.

Find out how to train with an ab wheel, the benefits that this accessory can bring you in weight training, and how get the best ab roller, to get the long-awaited muscle gains!

What is an ab roller?

Also known as “ab wheel”, the ab wheel is an inexpensive weight training instrument that allows you to work in depth the abdominals. It is therefore, as its name suggests, a small wheel with wrists to place your hands.

Very effective for strengthening, it quickly found its place in the training of athletes (especially in boxing) and bodybuilders.

Ideal for building your abs and for improving your balance, the abs roller promises significant muscle results to anyone who knows how to use it ! Small and portable, you can work out at the gym or at home, depending on your preference. A companion article: How to burn abdominal fat with strength training?

How to train with an ab wheel?

The Caster Board Exercise for Abs

Get on all fours and place your knees on a mat. Firmly grasp your Ab Wheel with both hands, below your shoulders. Your knees should be hip-width apart.

Contract your abs as much as possible, then slowly lean your upper body forward, while rolling the wheel as far as possible. Keep your back straight and parallel to the ground.

Pause at the end of the movement, then slowly come back up with the wheel, stopping halfway. You don't fully return to the starting position, as this will reduce the tension required by your abs.

The objective of this plank is to go as far as possible while keeping your abs tight and torso straight. The slower you go, the harder your muscles will work. To find out more about this: Should you do sheathing every night in bodybuilding?

Adjustable according to your level

As you get stronger, you can increase the difficulty of the movement by lengthening both the time and distance of each repetition. If you are a beginner, go ahead and do reps consisting of 2 counts first.

If you are more advanced, go for it and increase the repetition to 3 or 4 beats. Ideally, you should unwind and then go back following the same number of beats. For example, 4 beats forward and 4 beats backward. But since the inner part is more difficult, it can be shorter.

Once you master this moving plank exercise, you've mastered the abs route!

Possible variants

You can perform the same exercise as the one described above using a TRX strap This alternative is interesting, because it allows you to modulate the difficulty of the movement by adjusting differently the tension and the length of the straps.

For a variation that incorporates an ab wheel, you can try the standing ab wheel. Yes, it requires some flexibility! You must, in this movement, roll the wheel back and forth, while standing with your legs straight.

This is quite a difficult exercise to master, requiring a certain level of practice.

What are the benefits of an ab roller?

Build muscle and strengthen the abs

There are basically two types of abdominal exercises. The first type consists of flexions of the trunk (crunches, sit-ups, mountain climbers, etc.). The second type of exercise is one that includes a role of stability, of anti-extension.

This includes planks and other core exercises. The classic use of the ab wheel gives you the best of both worlds. It involves core flexion and extension, but the most intense part of the movement occurs when your body is extended horizontally, with your abdominals working in an anti-extension capacity. If you want additional information: Bodyweight mass gain: what bodybuilding program?

In fact, the further you take the abs wheel from your body, the more your abs have to work to keep your trunk straight. As you get closer to the horizontal, the movement becomes exponentially more difficult.

Work the abs completely

With the exercise of the ab wheel, you are forced to contract and engage several abdominal muscles. Your abs are the main engine, and their strengthmust be developed to keep you going.

Here, the transverse abdomen (the deepest muscle that wraps around your sides and spine) and your obliquesare key players.

If you don't engage them enough during the movement, you risk injuring your back or simply losing your balance.

The rest of your upper bodyis not left out: the deltoids, pecs, biceps and triceps are also worked, because you have to gain them in order to maintain your balance. Do you want information? Read: 8 Best Ab Exercises for Obliques in Bodybuilding

Training from home at low cost

The Abs Wheel is an inexpensive piece of equipment that allows you to work your abs very effectively, all at home! In fact, you don't need to pay for a gym membership or a sports coach to get the 6-pack you dream of.

The abs roller is an accessory with an excellent cost/result ratio: you can achieve impressive muscle gains simply by training at home, at your own pace.

For beginners who don't yet dare to train in public, it's a great alternative And for the more advanced who want to maximize their muscle growth, it's a good way to intensify abdominal work.

Improve your coordination

Since the exercise requires both the deployment of the strength of your abdominals, but also of your other upper muscles, it requires a certain synchronization. As you perform the movement, you must exercise control of your body, from your hip flexors to your shoulders.

Your entire muscle chain must work together, and there can be no cuts or imbalances. On top of that, the movement is made even more difficult because of the very small surface of the abs wheel: only the short handles located on the wheel, where you place your hands, allow support your whole body.

You must therefore sheath your entire body to remain stable and in constant balance during the repetitions.

How do I get an ab roller?

You can find ab wheels in most e-commerce stores dedicated to sports accessories. Your choice should be based on the sturdiness, quality and practicality of your ab roller.

In our opinion, the one with the most positive criteria is the Fit-Superhuman™ Professional Abdominal Wheel. In addition to being supplied with very useful accessories (mat and training sheet), this model is suitable for all levels.

Easy to assemble and disassemble, this ab wheel is high quality: it is wear-resistant , with a stable and worked design and sturdy steel.

Silent, it offers athletes great stability while ensuring their balance, and can support up to 130 kg. This abs wheel includes all the features expected of such a sports accessory, to allow you to improve your physical performance in complete peace of mind!

In summary: the ab wheel

Now you know all about the ab wheel! This weight training accessory is a huge hit, as it makes it easy to build your abs and generally strengthen your upper body muscles.