Ab wheel exercises and progressions. The Ab wheel sometimes is known as a Ab roller.
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- Опубликовано: 15 окт 2024
- The Ab Wheel is an advanced piece of exercise equipment. That many of us end up leaving in our closets because we are either not ready to use it properly, or we don't know how to progress from planks to using the wheel. In this video we will show how to progress from planks to Ab wheel roll outs. starting with ab wheel planks going into roll outs curving left and right to more full engage our oblique muscles.
When it comes to getting our abs to show body composition is key. Here is a link to a video on how to recomposition your body losing fat while building muscle. ruclips.net/video/eKulOvbmJPE/видео.html
Being 6 foot three 239 pounds I find this exercise to be extremely hard. Hopefully, I will be able to do it a few months down the road. You have excellent form. Also excellent core strength. I am currently working on Front and side planks. Thank you for another great video. Thumbs way up! 👍👍
Planking is the best way to work up to the ab wheel. So many people get ahead of themselves and end up injured. Enjoy the weekend!!
Another great video. Got an ab wheel for Christmas and will definitely try your instructions. Thanks!
They are a great little tool that works your entire core!
I call it "The Death Wheel". I am a regular lifter and exercise often. This will give you doms like you've never had before. Killer workout. Did 3 sets of 10 for the first time 2 days ago and could barely get out of bed this morning. Can't wait to do them again!
You know you love to workout when you have DOMS and you say "Yes! I can't wait to do that again!"
Hell yeah I use to just do the ab wheel 2xs a week and plenty of walking got in hell of shape life got in the way but this video about to make me start again but it hurts like hell daaaaay! After lmao I feel your pain
You hit everything here on the nose man! Thanks a lot for sharing your expertise, and dope physique by the way !
Thanks man, I just did a new video on the ab wheel advance it from kneeling to standing. Here is the link if you would like to check it out; ruclips.net/video/SeK-gXXI_nI/видео.html
Sorry, just had to add that the target idea is excellent. That never even entered my mind before, LOL! Thank you again.
Form looked on point, great explanation as well.
Thanks man! Keep motivating my friend!
I love those dumbbells.
They were just a cheap set I bought at Canadian Tire, but I've sure got my moneys worth out of them.
Wowww Just came across you page today 👏🏾👏🏾👏🏾.
It made me think: who wants a man with hair when they can have a fit and 50? 😅
Well done!!!
💪😀 Haha, hair is over rated. You are too kind
Great job explaining in detail. Awesome video!
Glad you liked it. I have a lot of fun doing these video's.
Good stuff! Great work
Thanks Terry!
Will this activates Obliques too?? Can we reduce love handles by doing this?
Doing abdominal work won't help you lose your love handles. I recently did a video on the best way to lose your love handles here is the link: ruclips.net/video/anEFwRK1xwM/видео.html
What about an ab wheel that has a spring in it that rollback?
The spring is going to be doing some of the work. I think it would be better without the spring and gradually increase the range of motion as you get stronger.
which should I do for belly fat I dont have alot its like the only place I got fat im cut everywhere else
I dont have much fat its not like much to grab I can see abs a lil I just wanna be where I can see more I need a exercise to do should I do crunches or
Losing that last bit of weight around the midsection is always a challenge. Continue to work your whole body and build as much muscle as you can. This will help with maintaining lean body mass. Will will still have to lose some more body fat in order to expose those abs.
@@Fitand50Formula Will bands work for losin fat
its impressive how u have a built body like a person my age I wanna be like that when im older im 30
Bands will work to build muscle as long as you have the resistance high enough. Which will indirectly help with weight loss. I didn't start training until I was 45. So, you can certainly achieve this level of fitness. I did have to diet to lose the excess body fat. Although I don't really have to diet anymore to maintain this size. Just make sure I'm eating the right foods.
@@Fitand50Formula for me I dont eat real healthy but not real bad ether I know its not a myth to eat good to have muscles show better but to me it seems like folks over exaggerate
like the only way to have muscles show good is by eatin like a vegetarian thats wrong i have seen and known folks who I know dont eat like that and still built
im glad u helped u look like a smaller dude like me which usally mean it is easier to make muscles or muscles show ill let u know when I have a update
I look forward to getting that update. I assure you I am not a vegetarian, lol. I do believe in my veggies, but I eat a fairly high protein diet as well. Finding the right macro nutrient split takes a bit of time but it is worth it.
Did you get your abs from this abs wheel?
And other exercises like crunches. Keeping my body fat lower helps to keep them visible too.
Hell yeah this is the belly destroyer
Painful but well worth it 🤝
For such an inexpensive piece of equipment it is very effective.
Very nice exercises you show. I have a wheel like that, too. Lies on the shelf ;)
Best regards
I think that is where a lot of peoples end up. That is why I wanted to do a video on it because it is actually a useful piece of equipment. Have a great week my friend!
+Fit and 50 :-)
Hello sir thanks for the video... i have a question, does this target your serratus anterior too ?
Yes, it works along with the other muscles supporting the scapula.
@@Fitand50Formula Great thank you.
@@Fitand50Formula sorry for too many questions but i have a rib flare on a one side of my ribcage... Could this help me to strenghten up the core and deal with the flare please?
It could I would need to see you doing the exercise, but you might not be able to do a full range of motion at first as the rib flaring will occur (This is where it would be good to see) as you roll farther out. So I would start with a shorter range of motion and slowly extend this range as you gain strength.
@@Fitand50Formula Okey thank you so much.
Does it build abs and body
It is a good core builder including abs, lower back, glutes, quads, and even your lats.
Sir,I'm doing it since the past 2
months but no results I workout for 1hr and tried every excersise
I would need a lot of information to know for sure why you are having trouble. But first let me ask: What results we you expecting?
@@Fitand50Formula i was able to get 1 ab but the ab is forming on my back , am i doing it wrong?
@@YoungBlaze Lol, try turning over!
Pheonix Gamer diet perhaps?
My coxy hurts when I do regular sit ups, I'm thinking about getting the AB roller, hopefully I can see some results.
An ab roller would be one way around that. 👍
The quickest results by far!
@@jasonwildey3924 u did the wheel
Would you recommend anyone to use an exercise mat to do this workout
Using an exercise mat or doing the exercise on carpet will increase the resistance making it easier to roll out but harder to roll back. The mat makes it easier on the knees and that is a big plus.
@@Fitand50Formula is that a CAP barbell ab wheel that you are using
Is the wheel better than plank exercise? The wheel looks more difficult to me but I can do 20x3. Before using it, I was practicing the standard plank position but I got sick once I stayed in this position for 16 minutes. I felt more the ab muscles with plank than wheel and it’s strange since the wheel is harder! (I’m not a native speaker so I hope you understand my point :))
Hard for me to comment on without me being able to see your form while preforming the 2 exercises. Both have their place in a fitness program and both can be modified to be made more challenging. Form wise with the wheel make sure you are really curling inwards on each rep. Alternatively if you feel that you are, the movement can be done from a standing position and you could roll straight out until you are parallel with the floor arms straight out overhead.
What if you can plank for 10mins?
World record for the plank is 8 hours and 1 minute. So, you still have a long ways to go! But if your not really interested in breaking a world record you could try lifting one arm or leg off the ground and holding it up for an extra challenge.
How many reps daily for a beginner?
I wouldn't recommend using the ab wheel daily. Start with every other day, you want to do at least 3 sets stopping as soon as you form begins to breakdown. That is what will determine number of reps. I would also include exercises like Russian twists, back extensions or superman's and even an exercise like a reverse crunch for complete core development.
@@Fitand50Formula Thanks!
How many sets? How many reps?
That depends a bit on your level, basically I would suggest 3 sets 10 to 20 reps. If you can do over 20 reps you might want to add another set or move on to a harder variation.
I do like the ab wheel it is a good exercise!
Hard but good well worth doing!
it adds a nice bit of variety to our ab work too!
Sounds like vince vaughn
Now I have to watch a Vince Vaughn movie.
Behold - A Man!
RENAME THE CHANNEL TO "50 AND SEXY"
Is that you Bill Goldberg?
Mini Me Goldberg? lol
You mean Andrew Tate?