Exercise Wheel - Correct Technique
It is important to use the correct technique to get the most out of your ab roller.
- Get in a comfortable position on your knees (use a mat under your knees if it's more comfortable)
- Hold the handles on the ab roller wheel
- Tighten your abs muscles to stabilize your core
- Slowly roll the wheel out in front of you keeping your stomach muscles tight
- Slowly return to your starting position using your abs to pull yourself upright, not your hips
- Repeat for 10-12 reps
Assume a kneeling position, place toes on floor, grasp handles and straighten arms with grips parallel to floor.
Lift ribcage, expand chest, align hips with shoulders, and push hips back slightly as seen. The lower back should assume its natural curvature.
Focus eyes straight down at floor. Inhale, filling lungs with air, exhale gently and pull the lower abdomen in and narrow waistline. There should be no change in hip position or low back curvature. This drawn in abdominal position must be held throughout the roll out and back movement.
Push forward with hands while simultaneously moving hips forward and slightly down. Roll out only as far as the lower back can maintain its natural curvature.
There should be no increased arching of the lower back, pushing out of the abdominal wall, or any low back discomfort/pain. Decrease the amount of forward motion if any of these signs occur.
Hold 2-3 seconds, roll back to the starting position, and exhale as the hips move over the ankles. Repeat the above breathing cues and perform the desired amount of repetitions with proper form.
Assume a kneeling position, place toes on floor, grasp handles and straighten arms with grips parallel to floor.
Lift ribcage, expand chest, align hips with shoulders, and push hips back slightly as seen. The lower back should assume its natural curvature.
Focus eyes straight down at floor. Inhale, filling lungs with air, exhale gently and pull the lower abdomen in and narrow waistline. There should be no change in hip position or low back curvature. This drawn in abdominal position must be held throughout the roll out and back movement.
Push forward with hands at a slight angle between 12 o‘clock and 2 o‘clock while simultaneously moving hips forward and slightly down. Pay close attention to keeping the pelvis level without tipping toward the floor on the roll out side.
Hold 2-3 seconds and roll back to the starting position. Repeat in an alternating right/left pattern for the desired number of repetitions.
Follow the same breathing and technical cues as previously mentioned.
Push forward with hands at a slight oblique angle between 10 o‘clock and 12 o‘clock while simultaneously moving hips forward and slightly down. Pay close attention to keeping the pelvis level without tipping toward the floor on the roll out side.
Hold 2-3 seconds and roll back to the starting position. Repeat in an alternating right/left pattern for the desired number of repetitions.
Follow the same breathing and technical cues as previously mentioned.
