Looking for a super-effective way to tone and strengthen your core muscles, -making that six-pack hard as solid concrete?
Well, in that case this article is for you.
It’s time we take a look at the ab wheel, check out its benefits -and answer the question once and for all:
Is the ab wheel effective? Or should you stick to the good ol’ traditional crunches?
Lets get to it!
The Ab Roller Effectiveness: Does it Really Work?
Ab Wheel: Small, Simple And Effective
Working your ab muscles has gains beyond creating a sexy beach body. -Abdominal strength helps prevent lower back pain and improves sports performance.
As one of the “kings” of core exercise equipment, the exercise wheel, aka ab roller -or an ab wheel, is a piece of equipment which definitely brings the cliched “looks can be deceiving” to life…
Although it appears pretty simple and is generally used for easy stomach toning exercises, with a bit of variation, the ab wheel can also be used for some of the most advanced gut-busting exercises around!
If you want to take a look at a few different models, I have reviewed the top 5 to pick the best exercise wheel. The winner really is AMAZING!
“Ab wheel exercises are tough, but they’re the best way to develop the kind of core stability you need to get stronger.”
Reference: muscleandfitness.com – SPIN THE AB WHEEL FOR A ROCK HARD CORE
As an easy to use, inexpensive piece of equipment which can be used for super effective core workouts at the comfort of your home, -the ab wheel is one of the best fitness equipment out there to strengthen and work your abs.
Even though the exercise wheel is an excellent tool for core workouts, it requires careful technique to avoid muscle strain or injury.
How To Use The Exercise Wheel
Before discussing the kick-ass benefits of using an exercise wheel, it is very important to understand the techniques required to maximize the benefits and reduce the chance of injuries…
Beginners, primarily those who have extra pounds, may find it hard to use at first since the “rolling out and in moves” requires some basic core-strength. For them, it is suggested starting with easier exercises like ab crunches, the plank or standing ab workouts to gain some core strength before moving on to the exercise wheel.
You should also know that working out with the ab wheel will put some strain on your lower back. Therefore, it is not advisable using this piece of equipment if you are suffering from any form of lower back problems.
To achieve maximum results from an exercise wheel, it is vital to perform the technique properly with good form:
- Keep your body stable while rolling in and out, also keep your knees and arms tight.
- Concentrate on using your ab muscles. The core should be engaged at ALL times during the movement making sure your back stays safe from injury.
- The farther you roll out, better the tension applied. If you cannot make a full roll out, start easy and gradually increase the length of “each roll”.
Exercise Wheel vs Traditional Ab Exercises
According to a study done by the American council of exercise, the effectiveness and usability of an exercise wheel or traditional exercises depend entirely on the muscles that you intend to target.
As traditional ab crunches etc. only require your body weight as resistance, it is most certainly the most inexpensive way to tone your abs.
If you want to target a wider range of muscles to achieve results faster, with a little investment the exercise wheel can really work wonders!
As compared to traditional sit-ups, ACE has concluded that sit-ups create more stress on the body and therefore pose a greater threat of developing back pain.
As an exercise wheel targets all the same muscles as the sit-ups -and then some, this little piece of equipment is far beyond worth it’s price.
But as with all exercise equipment, they work best combined with other…
Even for your core, you should develop a workout plan according to your specific needs. Incorporate different exercises and equipment to give your body maximum effect of the workouts!
In addition to the exercise wheel -do traditional plank versions, crunches, suspension training core exercises and leg rises.
Variation is always king!
By the way, here are a list of the ABSOLUTE 5 best exercise wheels currently on the market. Be sure to check it out before you decide on splashing the cash!
5 Amazing Ab Roller Benefits
Okay, let’s jump into the exercise wheel benefits and really get a feel if you should bother using it or not:
Works a Large Number of Muscles At Once
Ab wheel exercises effectively strengthen a large number of muscles.
Traditional exercises, such as crunches, work only a limited number of muscles. Each repetition of the rollout exercise works nearly 20 muscles!!!
I repeat, 20 muscles!
Even though primarily considered for ab exercises, exercise wheel workouts involve your hip flexors, obliques and several other muscles throughout your entire body.
More Challenging Than Traditional Ab Crunches & Co
If you find exercise wheel exercises difficult when compared to ab crunches, rest assured that your mind isn’t playing any tricks on you…
“You’ll be hard-pressed to find any exercise that hammers the anterior core like the ab wheel rollout. If you can do 20 rollouts while keeping a posterior pelvic tilt (glute squeeze) throughout the set, you’re a badass.”
Reference: t-nation.com – Tip: Do the Ab Wheel Rollout
The fact is:
As mentioned earlier, one of the benefits of the ab wheel is the high degree of muscles involved for your abs and obliques.
According to a study conducted by San Diego State University, an ab wheel exercise produces way more muscle activity in your abs and obliques than traditional crunches…
As a larger quantity of muscles are being targeted during ab rolling, the ab wheel exercises logically will also be a lot more challenging than your traditional crunches.
Multi Health Positive Effects
Strength training workouts involving the exercise wheel improve your overall health and fitness in many ways:
Performing exercise wheel exercises will:
- increase your overall stamina,
- prevent your body from diseases,
- help you shed some extra kilos,
- strengthen your muscles to greatly reduce the chances of injury,
- and strengthen your core to improve your body balance.
That’s a lot of positive effects or what?
Strong Core = Good Bye Back Pains
Not only will you gain hot six packs by the help of an exercise wheel, you will also be able to reduce the risk of pesky back pains.
Believe it or not, having a strong core will not only better your posture but will also help you with having a trouble free back.
And you know what?
A better posture is the key to confidence…
Brings Variety To The Daily Routine
If you’re bored by the same workout routine, adding the exercise wheel can immensely benefit your arsenal and open doors to a large number of exercises which will benefit your body in best of ways.
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Change those crunches with some rounds with the exercise wheel:
Your body will thank you for it!
The Ab Roller Disadvantages
The primary disadvantage of an exercise wheel is as mentioned the considerable amount of pressure it puts on your lower back.
If your back muscles are weak or if your hip flexors are tight, the wheel might not be able to produce optimum results and can lead to overarching.
“If you can’t hold a Plank for more than a few seconds, or you can only do a few Push-Ups without your back sagging, these are indications that your core isn’t very strong.
If you fall into this category, your back will extend during an Ab Wheel Rollout. This stresses your spine, and can cause some degree of lower-back pain or injury.”
Reference: stack.com – The Ab Rollout: Best Core Exercise Ever?
Build some core strength before giving it a try if you suffer from a weak back!
Also, consult your gym instructor so that you know proper technique before you start.
Exercise Wheel Beginner Workouts
Final Words: So, Is The Ab Wheel Effective?
So you’ve made it to the end…
I hope you have learned a bit about the ab roller wheel effectiveness and all that goes into doing workouts with the exercise wheel.
It is safe to say that with proper technique and careful supervision, an exercise wheel can be one of the most effective equipment to add to your home training arsenal.
Not only will you have a killer six-pack but you will also have a stronger body with great posture…
So, ton answer the question: Is the ab wheel effective?
Now, stop reading and go give the exercise wheel a try and enjoy the benefits of a bad-ass core!
Oh, wait up:
If your aim is to build a strong core, and maintain a healthy physic -check out my at home strength building archive, LOADED with actionable tips and hacks!