ShapeFit.com

[adrian]

the standard movement when using the ab wheel is just standing on ur feet and just roll out and in which targets ur upper and lower abs

i want to know if there is a variation that targets your obliques?tq.

[swanso5]

it targets the whole core, not "upper/lower" abs which there are none...you could add a twist of the upper body as you roll out but it would have to be near impossible, i just thought of it as i typed here

[adrian]

why do i get back pain when i do the ab wheel?

[swanso5]

your not strong enough to do it

[adrian]

ok ill juzt do them on my knees till i can reach 30 reps.....and then what should i do? i heard that moving from the knees straight to ur toes is impossible. so how?

[Boss Man]

Exactly as said about the back Pain. Ab wheels are quite notorious for causing Back and Shoulder pain / discomfort in those not strong enough to use them.

I preferably don't see much benefit or rather need in them anyway, but that's just me.

[swanso5]

you can do the same with a barbell and wts on it that can "spin" around search Ab Barbell Roll Outs" which are a bit easier...i love the movement though bossman, almost every muscle has to stabilise, one of the best core movements around if you can do them

[FireMyst]

abwheel roman chair and dragonflags best ab excercise ever and the hardest

[swanso5]

they're not the best if they're hard as you couldn't do them...the best core exercise is probably push ups but they're not hard, efficient though...dragon flags are no doubt hard but how many times do you repeat that position in daily life?

[adrian]

ih oh, any of u actually uses this thing? cause im nt sure wether when i roll down , is my back suppose to be parallel to the floor or what. ive seen ppl doing it with their backs rounded up. i tried it with the kneeling variations. as i go futher i cant maintain the rounded up back position the back will slowly arch.....iist bcuz im nt strong enuff?

[swanso5]

back should remain straight...no arse in the air or hips sagging downwards either

[jrdnufc]

i use ab wheels that i made using instructions from an article on ross enamait's website http://www.rosstraining.com/articles/wheel.html

like he says, you can get everything you need for the wheels from home depot for about $20

i love em, worked up to about 20 reps from my knees then started adding weight. still haven't come close to a full roll out.

there can be pain in the back if your form suffers and shoulders will get sore as well but other than that i've had no problems

[swanso5]

you should be aiming for roll outs from your feet before adding wt

[ElliotWilson]

I think the main problem with ab wheels is when you use them exclusively for working your abs without focusing on other muscles. If you're doing push ups, chin ups, dips, squats and lunges and using the ab wheel then it'll definitely compliment what you're doing.

[roach81]

Its like swanso said if it hurts ur not strong enough to do them. I find them fairly easy to with no pain. Its a great core workout. But no one needs to be hurting themselves working out. That kinda defeats the purpose. And no adding of weight till you can do them properly. If your doing them from ur knees you dont need to add anything, need to focus on doing them from on ur toes. like a pushup but with a wheel in front of ya. In the Army we have a thing called flutter kicks google it they work. I usually do a session where I do them and leg lifts all the way up half down hold it then 6 inches from the ground keeping ur head tucked to ur chest and looking at the toes of ur feet.