Buzz
Ready to take on your first fitness challenge of 2020? Let’s familiarize ourselves with the notorious ab wheel, also known as the 'Hey, what’s this? I bet I can—uh oh.' (And then you end up on your face.) Today, we’ll begin with some simple tips for beginners.
The ab wheel, or ab roller, may look deceptively simple: a small wheel with handles protruding on each side. You grip the handles and roll forward and backward, keeping your knees (or, for the seasoned pros, just your feet) on the ground. It’s harder than it looks, but if you can master it, you'll engage every core muscle and become the envy of people like me who fall flat every time they try.
Luckily, there are some beginner-friendly methods to ease into using the ab wheel. Trainer Nicolle Harwood-Nash suggests starting with a plank position, with your hands on the ab wheel handles and your feet and/or knees on the floor. This allows you to adapt to the instability of the wheel without worrying about its speed or distance. I asked her for a beginner-friendly breakdown, and here’s her advice:
Begin in a modified push-up stance, with your knees on the floor and your hands gripping the ab wheel handles.
Ensure your arms are fully extended.
When you're ready, lift your knees off the floor so that only the ab wheel and your toes remain in contact with the ground.
Maintain a straight line from your head and neck all the way down to your ankles.
Hold this position for 40 to 60 seconds.
If holding for 40 seconds seems out of reach (trust me, I get it), aim for a time that challenges you without leaving you completely drained. Take a break and then try again. We’ll return next week with a tougher challenge, so give this a go and see how it feels!
