The abdominal wheel or power wheel is a circular element with a bar that runs through it and serves to strengthen the central part of the body. More and more people consider it essential in their routine to make abdominal exercises more entertaining and want to evolve in their training. However, doing abdominal wheel exercises is not easy, although you can choose from some more or less complex. For them to fulfill their function and obtain good results it is important to do them correctly, in addition, only in this way can injuries be avoided.
5 abdominal wheel exercises
ABS
It is the most basic exercise to start using the wheel. With your knees and the balls of your feet on the ground, place the wheel in front of you and without bending your hips, using only your arms, which should always be straight, turn the wheel forward . Bring your body as close to the ground as possible , without actually touching it, and return to the starting position by sliding the wheel backwards.
Plank on abdominal wheel
It is the same as the previous one but without resting your knees on the ground . Doing this exercise also works on balance and stability . The movement, this time, will be more complex but the core muscles will be worked much more .
Knees to chest
This time it is the feet that are placed on the abdominal wheel. To prevent the wheel from slipping away, you can use some type of restraint. From a plank position, you have to bring your knees up to your chest , then you have to return to the starting position .
Pike
This exercise serves to intensify the abdominal area . With your feet on the abdominal wheel , place your hands on the floor and stretch your arms to lift your body. Now bend your legs while sliding the abdominal wheel and raise your hips to form an inverted V with your body.
Plank with offset
Place your hands on the abdominal wheel and, from a plank position , slowly slide the wheel and move with small steps with your feet . This exercise can also be done by placing your feet on the abdominal wheel and taking steps with your hands . In both cases it is very important that you do not lose the alignment of your feet and head during the movement.
Tips for using the abdominal wheel correctly
Don’t arch your back
When we take our body forward we tend to arch our back and this can cause pain or injury , some of them serious when we are practicing a high intensity exercise or we do not have much preparation. For good results, try not to arch your back when doing abdominal wheel exercises.
Use it little by little
Start with the abdominals , which is the most basic and simple exercise, and when you have mastered it, increase the level of difficulty progressively . Do a few reps at first and don’t force your body if you’re just starting out.
Tightens the abdomen
Focus the tension or pressure on your abs when doing an exercise that aims to work your belly. Only then will you get good results.
Ask for help
If you are just starting out and you think you are not doing the exercises correctly, ask a personal trainer for help. He will guide you and set some routines, he will also correct your bad postures. You don’t have to be embarrassed if you need help at first, and don’t be upset if he corrects you too much or you think he’s too demanding of you. And if you don’t want to use a personal trainer, use a mirror or record yourself while doing the exercise , so you can see for yourself if the posture is correct.
Exercising regularly is the key to leading a healthy life, releasing stress, and disconnecting. It is not necessary to join a gym to practice sports, abdominal wheel exercises, for example, can be practiced at home and at any time of the day. You just need the abdominal wheel, comfortable clothes and the desire to get in shape. Remember that you must accompany your physical activity with a balanced and varied diet.
