Abdominal wheel, the equipment that intensifies your abs training –

Plank or abs? Neither! The wave is now a device that may even be small, but it is very powerful. We’re talking about the abdominal wheel, an accessory that you’ve probably seen around and that works on strengthening and stabilizing the core (a region with 29 muscles that encompasses the abdomen, spine and pelvis).

It is quite simple: a small wheel, crossed by a bar to support the hands. “It is portable and can be used together with an exercise mat to stabilize the knees. The exercises with the abdominal wheel must be done progressively and respecting the execution technique in order to avoid muscle tensions and injuries”, explain physiotherapists Fernanda Giannella and Daniella Machado, from Live in Balance – Physiotherapy and Pilates.

By working your core, an ab wheel workout strengthens your muscles and improves your core alignment. spine and posture. And this assists in everyday functional movements. How to stand, sit and squat. “Various muscle groups need to be recruited for the body to be in the correct position. These include the abdomen, iliopsoas (hip flexors) and triceps”, say the experts.

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But be careful. People who have problems with low back (herniated disk, for example), shortening of the hip flexors, weakness in the back musculature and pain in the shoulders should avoid the equipment. “It puts some pressure on the lower back and requires good control and strength in the lower back. shoulders. It is important for the doctor to release and follow-up with a trained professional who can guide the correct technique and help in case of any problem.”

Abdominal wheel exercises

As abdomen contracted, remember to keep your body in a straight line—with your shoulders and hips facing the same direction throughout the exercise. And avoid dropping your hips at the end of the movement, as well as arching your back.

1- Beginner

Kneel on a mat or soft surface. Support both hands on the wheel bars and keep the wrist in neutral position. Place the abdominal wheel in front of your knees and get on all fours.

Then inhale, keeping arms and spine extended. Perform a small flexion of the elbows, slowly bring the wheel forward and stretch the body. Roll equipment halfway. Finally, exhale, returning to the starting position.

“It is recommended to gradually progress the range of motion and the number of sets and repetitions. Start with three sets of 5 to 10 repetitions.”

2- Advanced

Kneel on a mat or soft surface. Support both hands on the wheel bars and keep the wrist in neutral position. Place the abdominal wheel in front of your knees and get on all fours.

Now inhale, keeping your arms and spine extended and a slight bend in your elbows. Slowly drive the wheel forward, stretching your body to full range. Exhale and return to the starting position. Do three to four sets of 10 to 20 repetitions.

3- Very advanced

Start the movement standing up. Bend the body and rest both hands on the bars, keep the wrist in a neutral position. Position the abdominal wheel in front of the body on the floor.

Inhale, keeping your arms and spine extended and a slight bend in your elbows, slowly bring the wheel forward, stretching your body to full range. Exhale and return to the starting position. Do three to four sets of 10 to 20 repetitions.