How to perform Bodyweight Ab Wheel with proper form
Starting Position:
- Kneel on the floor with a mat for support.
- Grip the handles of the ab wheel with both hands, shoulder-width apart.
- Keep your knees hip-width apart.
Execution:
- Engage Core: Before you move, tighten your core muscles.
- Roll Forward: Slowly roll the wheel forward, extending your body. Keep your arms straight and control your movement to avoid letting your back sag.
- Max Extension: Extend until you feel a stretch in your abs without compromising your lower back position. Your body should form a straight line from your knees to your head.
- Roll Back: Engage your core as you pull the wheel back towards you, returning to the starting position. Focus on using your abdominal muscles rather than your arms or back.
Key Points:
- Maintain a neutral spine throughout the movement.
- Avoid letting your hips drop to prevent lower back strain.
- Move in a controlled manner to maximize core engagement.
Breathing:
- Inhale while rolling forward.
- Exhale as you pull back to the starting position.
Tips:
- Start with a limited range of motion if you're new to the exercise.
- Progressively increase your range of motion as you gain strength and confidence.
Caution
Consult a fitness professional if you have any pre-existing conditions or concerns before attempting this exercise.
Exercises
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Arnold Press, Kettlebell
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Synergist: Chest, Triceps
Around The World, Dumbbell
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Target: Shoulders, Chest
Synergist: Back
Ball Slams, Medicine Ball
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Target: Shoulders, Back
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Battle Ropes, Bodyweight
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Target: Shoulders
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Behind The Neck Press, Smith Machine
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Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
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Target: Shoulders
Synergist: Triceps
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
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Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest