Is The Ab Wheel Effective? What's The Right Way To Do It?
Will This Give Me a 6-Pack?
Perhaps the most common question. The answer is, NO.
What are the specific benefits of the ab rollout exercise?
- Unstable surface (ab wheel) creates a task complexity situation that places an additional proprioceptive and dynamic stabilization demand on the physiological and musculoskeletal system.
- The lever arm in this exercise is presented by the two contact points (knees, hands on the ab wheel). pushing the wheel forward will increase the lever arm creating a greater challenge on the region between the two contact points creating a higher stabilization demand on that area.
- The ab wheel is an antiextension core exercise which can have great results as a corrective exercise for posture correction and improving core strength and stability.
Technique & Consideration
I tend to notice common mistakes when performing this exercise which can really defeat the purpose of this exercise. After all, specific details no matter how small they are make huge difference in exercising.
Exercise Directions
- Kneel on the floor with the ab wheel in front of your body.
- Place the hands on the ab wheel and lift the body so the only contact points are the knees.
- Brace the core for spinal stability and engage the glutes maintaining a neutral pelvic alignment.
- Smoothly extend forward where the ab wheel moves forward.
- Keep the head aligned with the spine throughout the movement, and keep the core braced (the aim is to apply tension on the braced core in an extended position).
- Push out as far as possible while maintaining a stable, relatively stable spine with a neutral pelvic angle.
- Reverse the action and roll the wheel backward to starting position.
Common Mistakes
- Extreme anterior pelvic tilt (arched or hyperextended lower back) during the exercise.
- Elevating the head during the exercise which extends the back area placing tension on the lower back.
- Rolling back to starting position by pushing the hips back rather than driving the wheel backward maintaining tension on the core.
