Buzz
For this month's Mytour Fitness Challenge, we're tackling the ab wheel (also known as the ab roller or ‘ugh, I ate dirt again’). Last week we tried a plank on the wheel, but today we’re using it the right way, with just one small adjustment. And here's the surprise: it actually works.
The secret: try it against a wall.
The Right Way to Use an Ab Wheel
Start by placing your knees on a cushion, like a folded yoga mat. Position the wheel directly beneath your extended arms, ensuring your core is engaged so that your lower back stays slightly rounded. Set up in a way that a wall is about a foot ahead of the wheel. With your core engaged and elbows straight, roll forward until the wheel touches the wall, then roll back in.
When reversing the roll, initiate the motion with your core rather than pushing with your arms or leaning back with your hips. This is challenging, and it’s perfectly fine if you're only able to roll a short distance at first.
Why the Wall is Your Ally
At the end of the roll-out, we tend to be weakest, which can lead to either letting our backs arch or losing control and crashing down.
The wall helps keep you in control and consistent. Each rep is the same length, so you're less likely to overdo it or reach beyond your limits. Plus, any attempt to shorten a rep will be immediately noticeable.
Be honest with yourself: position the wall so that you maintain strength throughout the entire movement for every rep. At first, you might find yourself only a few inches away from the wall.
Once you can complete several reps with proper form, move further back and try again. If you find yourself struggling to reach the wall or notice your form breaking down, then move a little closer.
It’s been years since I last attempted the ab wheel, so I shouldn’t be too shocked to find I’ve gotten stronger. With the wall technique, my experience was surprisingly positive! In the past, my lower back would always sag and hurt during similar exercises. This time, I set the wall to stop me before that happened, allowing me to complete multiple strong reps. Incredible! Give this wall method a try, or if you're not ready yet, feel free to stick with the planks we covered last week. Let us know how it goes!
