An ab wheel is among the most basic equipment for strength training and developing abs muscles, and there are several exercises that can be done with an ab roller that will help you get those rock-hard abs. These workouts are great to do at home or in the gym.
If you want to know whether an ab wheel is a right option for you, then there are several benefits that an ab roller can provide. Below we will showcase 5 amazing benefits of doing ab rollouts and how they can improve your fitness routine.
What Is an Ab Wheel Roller?
Abdominal muscles are important for more than just a six-pack. They help protect against back pain and improve your physical performance in sports.
The king of all equipment for training your core muscles is the ab wheel. An ab wheel or an ab roller, also known as a wheel crunch or a rollout wheel for abs is one of the most basic pieces of equipment you can use for your crunches and ab workouts. It's basically a wheel with handles attached to the sides that you can roll outwards as you do regular crunches or situps on the floor – or even while standing, thus making ab exercises easier and more effective.
An exercise wheel is an excellent tool for core workouts, but it requires careful technique to avoid injury or muscle strain.
What Muscles Does an Ab Wheel Target?
The main benefit of ab rolling is that it targets your rectus abdominis muscle or the "six-pack muscle". This muscle is responsible for flexing your torso, pulling your ribcage towards your spine. The rectus abdominis is the most visible and well-known muscle of your abs, so when you train it with an ab wheel or a similar piece of ab exercise equipment (like an ab rollout machine) it will give you that six-pack look.
There are other muscles involved in doing a workout with an ab wheel beside the rectus abdominis. Of course, the main mover is your rectus abdominis, but you also include the muscles of your upper back and shoulders in the exercise activity. That's why ab rollouts are often compared to pull-ups – they both target your abs, your lats, and even the front part of your shoulders if done correctly.
Ab Roller Vs Other Exercises
Ab Roller Vs Planks
Doing ab wheel rollouts is kind of similar to doing planks because you need to keep your spine stabilized. However, ab rollouts are harder than a plank, so if your goal is to build abdominal muscles and do a more advanced abs workout, then the rollout wheel for abs is what you should use.
Experts say that a beginner must always start with traditional planks before going towards ab wheel rollouts. They help you build core strength that you will eventually need to perform ab wheel roller workouts.
Ab Roller Vs Crunches
Crunches are among the most popular ab workouts out there, but they are even easier to perform than planks. If you want to have a core workout that impacts your entire body and improves your physical performance in sports or daily activities, then an ab wheel rollout is what you should use because it all muscles.
Ab Roller Vs Sit Ups
Situps and crunches are probably the easiest ab workouts to perform at home without equipment. However, they have the disadvantage that most of the work is done by your hip flexors rather than your abs – meaning that you don't really work your core muscles enough.
With an ab wheel rollout, you can ignite all muscles in your abdominal area. Ab wheel rollouts are also easier to perform than sit ups because you don't need to lie flat on the floor.
How to Use an Ab Wheel Roller?
Before discussing the benefits of using an exercise wheel, it’s very important to understand the techniques for maximizing your time on the wheel and minimizing injuries.
The "rolling out and in moves" on the exercise wheel requires a good foundation of core strength, which may be difficult for beginners without that base. For them it is suggested to start crunches or the plank first before moving onto the wheels, they should do this.
You should also know that working out the ab wheel will put some strain on your neck, this is why experts recommend that you have someone else to spot you (he will be able to see when you put all the force on your neck to do a good contraction and make sure it's done safely).
It’s also very important to tighten up your lower back as much as possible so that only the abs feel the work
In order to get maximum results from an exercise wheel, it is vital to perform the technique with good form:
- To avoid movement, keep your body stable while rolling in and out of the exercise. It's also best to keep your knees and arms together for an even tighter roll.
- Make sure your abdominal muscles are engaged while doing the movement, staying safe from a back injury
- The farther you can roll out on this exercise, the more your abdominal muscles are challenged. Start easy and gradually increase the length of the rolls.
- Breathing is also important during ab wheel rollouts. It's recommended that you breathe in while rolling out and exhale while rolling in.
Benefits of Ab Wheel Workout
Now, we have learned what an ab wheel is, how to use it and how it compares with other traditional ab exercises. Let's jump into the amazing benefits that an ab wheel offers.
Ab Wheel Rollouts Are a Great Way to Build Core Strength, Improve Balance and Stability
Ab roller workouts improve core strength because you need to stabilize your spine in order to perform the exercise correctly. It also helps in improving your body's ability to balance which comes in handy when doing sports.
For example, integrating ab wheel rollouts into your workout will make you better at sports such as football because body balance is a key element in that game.2
An Ab Wheel Is More Effective Than Crunches or Situps
An ab wheel can do what 100 sit-ups cannot because it engages your core muscles from head to toe and helps you build up a nice six-pack quickly.
As a matter of fact, according to the result of a study conducted by San Diego State University, an ab wheel exercise produces a significant amount of more muscle activity in your abs and obliques than traditional crunches.
If you compare the work done by abs muscles when doing crunches, you will find that ab wheel rollouts require less effort but more use of your core muscles than sit up and crunch.
Works Out a Large Number of Muscle Groups
If you really want to work out all your muscle groups at once, ab wheel rollouts are the best way without a doubt. Ab roller exercises strengthen your abs, shoulders and arms while burning fat from all over your body.
An ab wheel can work up to 20 different muscles at once. In fact, it engages more than just your abs because you will need to tighten all the major muscle groups in your core, back, and arms to perform ab wheel rollouts properly.
It simplifies the process of targeting multiple muscle groups as opposed to using a machine that only works on one part of your body or isolating your abs with traditional crunches.
It's a Full-body Cardio Workout
An ab wheel is really good for working out your lower body muscles, plus the integrated movement of rolling the wheels forward and back will get your heart rate up quickly. Performing ab wheel rollouts activates both upper and lower extremities as you rotate while doing them. This means ab roller exercises help in burning more calories than crunches, sit-ups, or even back extensions.
It's also important to mention that doing ab wheel rollouts for an extended period of time can help you improve your endurance and add up to the number of calories burned.
Strengthens Joints and Ligaments
Ab wheel rollouts strengthen your lower back as much as it strengthens your abs. This is because when performing the exercise, you are required to maintain a rigid, strong posture and keep your body straight.
Ab roller workouts also strengthen the ligaments because they help in improving the integrity of your joints with regular use. Once muscles are strengthened, you will notice an increase in joint stability.
The more stable your joints are, the less prone to injury they will be.
It's Highly Portable
Compared to the majority of abs exercises, ab wheel workouts are extremely portable because you can just take your ab wheel in a backpack or gym bag. You don't need any extra space for performing it at home or in the gym. It saves time and money too
So, if you're looking for a fun and effective ab workout at home or in the gym, an ab wheel may be the best solution for your concerns. It's super portable which means it's lightweight yet provides maximum function.
Increases Blood Flow to Your Brain
When performing ab wheel rollouts for a long time, you are required to keep your head and back straight. This keeps the blood flowing through these areas in your body which nourishes the brain cells with oxygen-rich blood. Ab roller workouts can also help improve mental alertness as it removes toxins from your body.
It Can Help With Your Posture Problems
Ab wheel rollouts are very effective for those who suffer from neck pain, shoulder injuries, or back stiffness. It also helps strengthen the muscles in your back and improves stability throughout your body which is really important for these issues. Ab roller workouts are recommended by many doctors to relieve pain stemming from a weaker back.
Burns Belly Fat
Are you looking for a simple way to get rid of that stubborn belly fat? Ab wheel rollouts help increase the metabolic activity in your body which helps burn calories. It also strengthens your core muscles so they can do their job better in aiding you to lose abdominal fat. This is why ab roller exercises are recommended by anyone who wants to lose belly fat.
The Importance of Using a High-quality Ab Wheel
Every ab wheel is constructed with a different material. So, you have to be very careful in purchasing one. It's highly recommended to get an ab wheel made of reinforced rubber which can handle repeated use and won't break down or crack when used properly.
There are a couple of things you need to watch out for when purchasing an ab wheel on the market today. Make sure that the center is made of steel or iron so it can hold your full weight and not break down
It has a foam covering on the handles. A good ab wheel won't hurt your hands. It should have foam-covered handles so it won't dig into your hands or cause any discomfort. Otherwise, you'll just be wasting money by not getting maximum results out of your ab wheel workout.
One of the most important things in doing ab rollouts is to focus on your form and many people fail at that while doing ab rollouts. DMoose Ab Roller offers elbow support so you can rest your elbows while doing ab rollouts. It will help you focus entirely on your core without thinking too much about your form. Furthermore, it comes with two padded knee pads so you don't need to find any soft surface or yoga mat to do your ab wheel workout. You can carry it as a set and do it anywhere you want and can make any hard surface your ab workout field.
Bonus Tip: The Secret to Getting Abs That Pop
If you want to get the most out of the ab roller exercises, you should try doing them with your feet up on a bench. This elevates your upper body and makes it harder for you to keep good form during the push-up.
Performing ab rollouts from this position allows for a greater range of motion, which in turn helps you work out the inner core muscles more and get rid of that belly fat.
So if you're looking for a super-effective way to tone and strengthen your core muscles, this ab wheel workout is definitely for you.
Ab rollouts are the most effective way to strengthen and tone your core muscles to make them as hard as solid concrete. But if you want maximum results, use a high-quality ab wheel like the DMoose Ab Roller so it won't hurt your hands or dig into your