Build that six-pack!
I've read several reviews here with people being confused or disappointed but I think perhaps expectations were different. First off I'm not a trained professional but I've been exercising for years and I pay close attention to proper form for the most effective effort. I'll try to explain how this works and what to expect.
-- CORE MUSCLES WORKED WITH AN AB WHEEL:
Shoulders arms upper and lower back abs (all sections)
-- WHAT TO EXPECT ON QUALITY:
The quality on these things doesn't have to be fancy - it has a simple use and just has to be functional. Two wheels are better than one however. The wheels are solid plastic/rubber and the grips are similar. Are the grips terribly comfortable? No but they're not bad either and you aren't using it for hours at a time -just minutes. Wrap some tennis racquet grip around them for added comfort if you want more but it's really not needed. This is a basic tool and doesn't need to be made of expensive materials. The bar through the middle is solid metal (not sure if there is a weight limit but I'd guess at about 200lbs).
-- PUTTING IT TOGETHER:
It arrives in a box as two separate wheels a metal bar two rubber handles and a single sheet of instructions. Place the bar through the wheels and center them as best as you can. Then slide/wiggle/twist one handle all the way onto one end of the bar (I didn't need grease - it went on pretty easily yet snug). Then try to line up the grip of the other handle and slide that onto the other side of the bar with the wheels in the middle. Push on the ends of the handles to make sure they're on all the way. You will be able to twist the grips a little to line them up perfectly. Putting it together took me only a couple of minutes.
-- USING IT (BASIC):
Using the Ab Wheel is simple but really works the abs if done correctly. This simple devise helps create the line down the middle of your abs for that nice six pack!
Kneel on the floor with one hand on each handle and the wheel positioned on the floor centered before you. Without arching your back (keep it straight and keep your head straight too - don't look up or drop your head down) slowly roll the wheel away from your knees in a straight line before you. Your body moves forward with the wheel away from your knees - this is KEY to making this move effective! Your weight is supported via your hands on the bar and by your knees (and a straight back). The further you can stretch your arms out before you and the further you can lean away from your knees the more you will work the core muscles in your abs. When you've rolled out as far as you safely can reverse and roll back up to the starting position (this should be hard!). Line your body up facing a wall (knees 2-3 ft from the wall) and roll out toward the wall if you want something there to help you stop rolling. Line up further and further away as you get stronger.
You may not be able roll out more than 2-3 feet at first but that's okay. (When I stop my abs/hips are about 10-12 inches from the floor. You want to aim for about a 45 degree angle from your knees to your hips and then a countering 45 degree angle from your hands on the ab wheel to your shoulders. Think of making a bridge with your body where your knees are one support on one side of the water and the wheel is the other support on the other side of the river/body of water. Again the farther you can stretch out the more difficult the workout but be careful and don't push too hard too fast or you'll tear something! Use your head and be conservative at first.
Beginners should probably start with 1-2 sets of 5-10 reps and work on rolling out further as you become stronger. I'm trying 2 sets of 10 reps and my abs are SORE after 2 days of this!! :)
It's IMPORTANT TO KEEP YOUR BACK STRAIGHT and to not arch it as you roll out. You can hurt yourself if you do this move incorrectly. The wheel comes with some basic instructions that show you the proper form. READ THE INSTRUCTIONS!
-- USING IT (ADVANCED):
Once you get comfortable using it as described above add a twist and rather than just rolling straight ahead of you keep your knees still and roll out at about a 25-30 degree angle left or right of center twisting at the waist. This will really focus on the oblique muscles. I'd suggest alternating each direction during your reps but that's just my opinion. ;)
This really is a GREAT ab workout and you WILL feel it if done properly. Good luck on that six pack!
More detail ...
