THE ULTIMATE AB WHEEL TRAINING GUIDE

Transcription

1 Congratulations on purchasing the new ab wheel from Urban Home Gym! As you are about to learn, the ab wheel is one of the most versatile pieces of training equipment around. It provides a fun and effective way to challenge your core stability as well as tone both your upper and lower body. The goal of this book is to quickly get you started with your ab wheel training. It provides a library of exercises and training plans that you can call upon as you progress over time. The exercises in this book are suitable for beginners, intermediate and advanced exercisers. THE ULTIMATE AB WHEEL TRAINING GUIDE 25 Exercises and 3 Workout Plans for Total Body Strength

2 TABLE OF CONTENTS Part 1: Overview Congratulations Structure of the Book Assembly Instructions and Getting Started 7 Part 2: The Exercises 2.1 Kneeling Series 1. Cat Stretch 2. Child s Pose 3. Pointer Sequence 4. Half Kneeling Roll-Out 5. Full Kneeling Roll-Out 6. V Roll-Out 7. One-Legged Roll-Out 8. Kneeling Push Up 9. Donkey Kick 10. Leg Curl 2.2 Plank Series 1. Plank 2. Leg Abduction and Adduction 3. Kickback 4. One-Legged Plank 5. Push-Up 6. Hands to Feet

3 7. Plank to Pike One-Legged Push-Up 9. Plank Roll-Out 2.3 Prone Series 1. Shoulder Extender 2. Superhero 3. Single-Leg Lift 4. Combination Arm and Leg Lift 5. Double Leg Lift 6. Double-Double Part 3: The Programs 3.1 Getting Started 3.2 Beginner 3.3 Intermediate 3.4. Advanced Part 4: Conclusion LEAVE US A REVIEW In case you haven t done so already, we d really appreciate it if you would leave a review on Amazon. (It takes 2 seconds!) CLICK HERE TO REVIEW

4 PART 1 OVERVIEW 4

5 1.1 Congratulations Congratulations on purchasing the new ab wheel from Urban Home Gym! As you are about to learn, the ab wheel is one of the most versatile pieces of training equipment around. It provides a fun and effective way to challenge your core stability as well as tone both your upper and lower body. The goal of this book is to quickly get you started with your ab wheel training. It provides a library of exercises and training plans that you can call upon as you progress over time. The exercises in this book are suitable for beginners, intermediate and advanced exercisers. 1.2 Structure of the Book This book is structured as follows: 5

6 Part 1: Overview Quick introduction to the ab wheel, how to assemble the ab wheel and some health and safety talk! Part 2: Exercises The exercises are grouped as follows: Kneeling Series Plank Series Prone Series (or Lying Face Down Series) Each exercise is labelled with difficulty level, target body part, full instructions and clear pictures demonstrating each exercise. In addition, where applicable, there are modifications to each exercise to ensure all levels and abilities and catered for. Part 3: Workout Plans We have prepared three different workout plans suitable for beginner, intermediate and advanced level exercisers to provide a structure to your training. You have several options on how to use this book. You can: Follow the exercises presented in the book in Part 2: Exercises, starting at the Beginner level and work your way through, or Jump straight into Part 3: Workout Plans and test out the pre-made workout plans 6

7 1.3 Assembly Instructions and Getting Started After you ve registered your product and left a review (thanks!), you can quickly get started. Assembling the ab wheel is VERY easy. We reckon the following image pretty much sums it up: For those who want a more detailed step by step diagram on how to assemble the ab wheel check out our blog post called How to Assemble to Ab Wheel. If you have never used the ab wheel before, we recommend starting at the beginner level. Starting at this level allows you to learn and feel how 7

8 your body reacts to the exercises which then places that knowledge in your muscle memory. If you re fit, you ll progress quickly but will soon reach a level that you find quite challenging. If you try to do too much too soon, you are likely to strain a muscle, get upset and curse the ab wheel forever! Feel free to jump in and out of this book depending on where you are at with your training. We recommend reading this book once from start to finish and then keeping it close to hand as a reference point for your ab wheel training. Let s take a quick look at both the neutral and alternating grip: Neutral Grip 8

9 Alternating Grip The alternating grip provides much more variety for your muscle groups and will increase the intensity of your exercises. In particular the alternating grip provides a much more demanding workout for your arms, shoulders and back. Before You Begin If you have lower back concerns, abdominal strains, or shoulder or wrist joint issues, be prudent in your use of this type of training. All too often people rush to get fit, overtrain and injure themselves, especially when it involves a new fitness toy. Practice patience here, start at the beginner level, progress slowly and listen to your body! It will take some time for your body to learn how to properly engage your core muscles while moving the wheel, so don t expect immediate results. With proper mindful training your core will learn when to con 9

10 tract and when to release in the most efficient manner. For best results (and to keep your back safe), you should always move your torso (shoulders, hips, spine) as one unit. Always realign your spine, if necessary, after each exercise repetition (rep for short). Try not to cheat by using muscles other than the ones you should be targeting. Cheating reduces the effective of the exercise and can potentially be unsafe for your body. A Note on Neutral Spine Throughout the exercises in this book, the words maintain a neutral spine are going to be repeated over and over. A neutral spine is the natural position of the spine when all three curves of the spine -- cervical (neck), thoracic (middle) and lumbar (lower) -- are present and in good alignment. This is the strongest position for the spine when we are standing or sitting, and the one that we are made to move from. To increase the effectiveness of your exercises and to correctely activate 10

11 your abdominal muscles it is paramount that you maintain a neutral spine throughout each of the exercises. LEAVE US A REVIEW In case you haven t done so already, we d really appreciate it if you would leave a review on Amazon. (It takes 2 seconds!) CLICK HERE TO REVIEW 11

12 PART 2 THE EXERCISES 12

13 2.1 Kneeling Series 1. Cat Stretch Target Area Lower, middle and upper back Difficulty Level Beginner Comments on Exercise This exercise aims to improve lower back flexibility and is a great exercise to start off your workout. Exercise Demonstration 13

14 Instructions 1. Get on your hands and knees with both hands on the wheel and make sure your spine is in a neutral position. 2. Inhale and pull your belly button in, causing your back to round. Think of a string pulling your back upwards in the direction of the ceiling. 3. Relax your head and neck muscles. 4. As you exhale, slowly relax your body to return to the starting position. 2. Child s Pose Target Area Lower back Difficulty Level Beginner Comments on Exercise 14

15 This is a great exercise to improve lower back flexibility and overall co ordination. Exercise Demonstration Instructions 1. Get on your hands and knees, place both hands on the wheel and make sure your spine in a neutral position. 15

16 1. Rest your butt on your heels and roll the wheel forward as far as you can while still maintaining a proper neutral spine. 2. Gently roll the wheel back to starting position. Modifications This can also be performed with your knees resting on a rolled-up towel. 3. Pointer Sequence Target Area Core Difficulty Level Beginner to Intermediate Comments on Exercise The key here is to maintain a neutral spine while pointing one of your legs behind you. Only raise your leg as high as will allow you to maintain a neutral spine. Exercise Demonstration 16

17 Instructions 1. Get on your hands and knees, place both hands on the wheel and make sure your spine is in a neutral position. 2. Once you re stable and stationary, raise and extend your right leg behind you. Hold for 5 to 10 seconds. 3. Lower it slowly and raise and extend your left leg. Hold for 5 to 10 17

18 seconds. 4. Lower it slowly and raise and extend your left leg. Hold for 5 to 10 seconds. 5. Continue alternating legs. Modifications To make this exercise more advanced, roll the ab wheel forward slightly. This will place an additional challenge on your shoulders and core muscles. For an additional challenge, change to the alternating grip. 4. Half Kneeling Roll-Out Target Area Core, upper body Difficulty Level Beginner Comments on Exercise This is the first of our rolling exercises in the kneeling series which consists of the: 1. Half Roll-out 2. Roll-out 3. V Roll-out 4. One-legged Rollout Take your time with these exercises, focus on maintaining a neutral spine, feel your abdominals working and progress slowly. And enjoy! 18

19 Exercise Demonstration Instructions 1. Get on your hands and knees, place both hands on the wheel and make sure your spine is in a neutral position. 2. Slowly roll the wheel forward about 12 inches or so, while maintaining a neutral spine. 19

20 3. Hold for a moment and slowly return to the starting position Modifications This exercise can also be done using the alternating grip. 5. Full Kneeling Roll-Out Target Area Core, upper body Difficulty Level Intermediate 20

21 Instructions 1. Get on your hands and knees, place both hands on the wheel and make sure your spine is in a neutral position. 2. Slowly roll the wheel forward, only going as far as you can control proper form (do not allow your back to sag). 3. Hold for a moment and slowly return to the starting position. Modifications This exercise can also be done using the alternating grip. 6. V Roll-Out Target Core and oblique muscles, upper body Difficulty Level Intermediate to Advanced 21

22 Comments on Exercise This exercise has a focus on your oblique muscles and is a great all round strengthening and core stabilization exercise. Exercise Demonstration 22

23 Instructions 1. Get on your hands and knees, place both hands on the wheel. 2. Slowly roll the wheel forward and out to the left, only going as far as you can control proper form (do not allow your back to sag). 3. Return to starting position and realign your posture before slowly rolling the wheel forward to the right. 4. Return to the starting position. Modifications This exercise can be done using both the standard and alternating grip. 7. One-legged Roll-Out Target Core, upper body 23

24 Difficulty Level Advanced Exercise Demonstration 24

25 Instructions 1. Get on your hands and knees, place both hands on the wheel. Slowly raise and extend your left leg behind you, balancing on your right knee. 2. Slowly roll the wheel forward, only going as far as you can control proper form (do not all your back to sag). Hold for a moment. 3. Roll back to starting position. Finish your reps before switching legs. Modifications This exercise can also be done using the alternating grip 25

26 8. Kneeling Pushup THE ULTIMATE AB WHEEL TRAINING GUIDE Target Core, upper body Difficulty Level Beginner to Intermediate Exercise Demonstration 26

27 Instructions 1. Get on your hands and knees, place both hands on the wheel. Once you re stable and stationary, roll the wheel forward until you have a straight line from your head to knees. If you re struggling with this - squeeze your butt muscles. This will allow your hips to extend but remember - do not allow your back to sag. Your hands should be in line with your shoulders. 2. Lower your chest to the top of the wheel. Hold for a moment. Press up into the starting position. Modifications To make this exercise easier, perform the pushup from the neutral position. 1. Start in the neutral position. 2. Lower your chest to the wheel and return to the starting position. 9. Donkey Kick Target Core, lower body, upper body Difficulty Level Beginner to Intermediate Exercise Demonstration 27

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29 Instructions 1. Get on your hands and knees, place both hands on the wheel. 2. Once you re stable and stationary, draw your right knee toward your right elbow. Hold for a moment. 3. Now extend your leg backward. Hold. 4. Return to starting position and perform with the other leg. Continue alternating. Modifications Add ankle weights for an extra challenge. This exercise can also be done using the alternating grip. 29

30 10. Leg Curl Target Core, lower body, upper body Difficulty Level Intermediate Exercise Demonstration 30

31 Instructions 1. Get on your hands and knees, place both hands on the wheel. 2. Once you re stable and stationary, lift and straighten your left leg behind you. Hold for a moment. 3. Curl your left leg halfway to your butt. 4. Straighten the leg and repeat before performing with your other leg. Modification Add ankle weights for an extra challenge. 31

32 2.2 Plank Series 1. Plank THE ULTIMATE AB WHEEL TRAINING GUIDE Target Core, upper body Difficulty Level Intermediate to Advanced Exercise Demonstration Instructions 1. Get on your hands and knees, place both hands on the wheel. 2. Lift your knees off the ground; you may need to walk your feet back until you form a straight line from head to heels. 3. Your hands should be directly under your shoulders. 4. Return your knees to the ground to release. 32

33 2. Leg Abduction and Adduction Target Core, lower body, upper body Difficulty Level Intermediate Comments on Exercise You may need to wear socks and place your feet on a surface that will allow your feet to slide. Exercise Demonstration 33

34 Instructions 1. Assume plank position with your hands on the wheel; you should have a straight line from head to heels and your hands should be directly under your shoulders. 2. Slowly slide your left foot out to the side, only going as far as you can maintain perfect posture. 3. Return to starting position then perform with your other leg. 3. Kickback Target Core, lower body, upper body Difficulty Level Intermediate to Advanced Exercise Demonstration 34

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36 Instructions 1. Assume plank position with your hands on the wheel; you should have a straight line from head to heels and your hands should be directly under your shoulders. 2. Draw your right knee toward your right elbow. Hold for a moment. 3. Now extend your leg backward. Hold. 4. Return to starting position and perform with other leg. 5. Continue alternating. Modifications Add ankle weights for an extra challenge. 36

37 4. One-legged Plank THE ULTIMATE AB WHEEL TRAINING GUIDE Target Core, lower body, upper body Difficulty Level Intermediate to Advanced Exercise Demonstration Instructions 1. Assume plank position with your hands on the wheel; you should have a straight line from head to heels and your hands should be directly under your shoulders. 2. Slowly raise one leg off the ground and hold. 3. Return your foot to the ground then switch legs to balance out the exercise. Modifications Add ankle weights for an extra challenge. 37

38 5. Push-Up THE ULTIMATE AB WHEEL TRAINING GUIDE Target Core, upper body Difficulty Level Intermediate to Advanced Exercise Demonstration 38

39 Instructions 1. Assume plank position with your hands on the wheel; you should have a straight line from head to heels and your hands should be directly under your shoulders. 2. Once you re stable and stationary, lower your chest to the top of the wheel. Hold for a moment. 3. Return to starting position and realign your posture. 6. Hands to Feet Target Core, upper body Difficulty Level Intermediate to Advanced Exercise Demonstration 39

40 Instructions 1. Assume plank position with your hands on the wheel; you should have a straight line from head to heels and your hands should be directly under your shoulders. 2. Roll the wheel toward your feet as close as is comfortable. Hold for a moment. 3. Return to starting position. 7. Plank to Pike Target Core, upper body Difficulty Level Advanced Exercise Demonstration 40

41 8. One-Legged Push-Up Target Core, upper body, lower body Difficulty Level Advanced Exercise Demonstration 41

42 Instructions 1. Assume plank position with your hands on the wheel; you should have a straight line from head to heels and your hands should be directly under your shoulders. 2. Remove one foot from the ground slightly. 42

43 1. Lower your chest to the top of the wheel. Hold for a moment. 2. Return to starting position, realign your posture and repeat with your other leg up. 3. Alternate leg lifts as you perform push-ups. Modifications Add ankle weights for an extra challenge. 9. Plank Roll-Out Target Core, upper body Difficulty Level Advanced Exercise Demonstration 43

44 Instructions 1. Assume plank position with your hands on the wheel; you should have a straight line from head to heels and your hands should be directly under your shoulders. 2. Slowly roll the wheel forward, only going as far as you can control proper form (do not allow your back to sag). Hold for a moment. 3. Return to starting posture and realign your posture. 44

45 2.3 Prone Series 1. Shoulder Extender THE ULTIMATE AB WHEEL TRAINING GUIDE Target Shoulders Difficulty Level Beginner Exercise Demonstration Instructions 1. Assume plank position with your hands on the wheel; you should have a straight line from head to heels and your hands should b directly under your shoulders. 45

46 1. Roll the wheel toward your feet until your body is in a pike or inver ted V position. 2. Superhero Target Butt, lower spine muscles Difficulty Level Beginner to Intermediate Comments on Exercise You may find this more comfortable with a rolled-up towel or pillow under your hipbones. If you experience any lower back discomfort, don t lift your arms much above head height. Stop doing the exercises if pain persists. Exercise Demonstration 46

47 Instructions 1. Lie on your front with your arms outstretched grasping the wheel handles. 2. Concentrate on maintaining correct alignment and slowly raise both arms. Keep the motion smooth and avoid twisting your body. Hold. 3. Lower your arms. 3. Single-leg Lift Target Core, butt, lower back Comments on Exercise You may find this more comfortable with a rolled-up towel or pillow under your hipbones. If you experience any lower back discomfort, don t lift your extremities much above head height. Stop doing the exercises if pain persists. Exercise Demonstration 47

48 Instructions 1. Lie on your front with your outstretched arms forward grasping the wheel handles. 2. Concentrate on maintaining correct handles [not sure what this means] and slowly raising one leg. Keep the motion smooth and avoid twisting your body. 3. Lower and raise the other leg. Hold. 4. Continue alternating. Modifications To increase leg and butt toning, place ankle weights around your ankles. 4. Combination Arm and Leg Lift Target Butt, lower back Comments on Exercise You may find this more comfortable with a rolled-up towel or pillow under your hipbones. If you experience any lower back discomfort, 48

49 don t lift your extremities much above head height. Stop doing the exercises if pain persists. Exercise Demonstration 49

50 Instructions 1. Lie on your front with your arms outstretched forward grasping the wheel handles. 2. Concentrate on maintaining correct alignment while slowly raising both arms and your right leg. Keep the motion smooth and avoid twisting your body. Hold. 3. Lower your arms and leg, then raise both arms again and your other leg. Modifications To increase leg and butt toning, place ankle weights around your ankles. 5. Double Leg Lift Target Butt, lower back Comments on Exercise You may find this more comfortable with a rolled-up towel or pillow under your hipbones. Caution: If you experience any lower back discomfort, don t lift your legs much off the ground. Stop doing the exercises if pain persists. Exercise Demonstration 50

51 Instructions 1. Lie on your front with your arms outstretched forward grasping the wheel handles. 2. Concentrate on maintaining correct alignment while slowly raising both legs. Hold. 3. Lower both legs. Modifications To increase leg and butt toning, place ankle weights around your ankles. 51

52 6. Double-Double Target Butt, lower back Difficulty Level Intermediate to Advanced Comments on Exercise You may find this more comfortable with a rolled-towel or pillow under your hipbones. If you experience any lower back discomfort, don t lift your extremities much above head height. Stop doing the exercises if pain persists. Exercise Demonstration 52

53 Instructions 1. Lie on your front with your arms outstretched forward grasping the wheel handles. 2. Concentrate on maintaining correct alignment while slowly raising both legs and both arms. Hold. 3. Lower both arms and legs. Modifications To increase leg and butt toning, place ankle weights around your ankles. LEAVE US A REVIEW In case you haven t done so already, we d really appreciate it if you would leave a review on Amazon. (It takes 2 seconds!) CLICK HERE TO REVIEW 53

54 PART 3 THE PROGRAMS 54

55 3.1 Getting Started Once you ve done a light warm-up (cat stretch, child s pose, jumping jacks), you can start your ab wheel exercises. Stay focused and in the moment and listen to your body. Take your time with the exercises and pay close attention to the alignment of your spine after each rep (exercise repetition). The exercises in Part 2 of this book are grouped according to the position in which they re done: hands and knees, plank and prone (on your front). This should make it easy for you to select your exercises, if you decide to design your own workouts. Keep in mind that there s no ideal set of exercises. Your ab wheel routine needs to evolve and adapt to your goals and fitness level. Some people will do ab wheel exercises for rehabilitative purposes, some for general fitness, and others to enhance body appearance. Therefore, use your inner wisdom when selecting exercises for your ab wheel workout. As a general rule, it is good to balance exercises that work the front of the body with those that work the back of the body. For example, it is good practice to match an exercise in the kneeling series or plank series with an exercise from the prone series. This will promote muscular balance in your body and help you to remain injury free. Your body will tell when to add a new move or step up to a new level. 55

56 Unlike weight training, ab wheel training is subtle, working the deep-lying muscles of the body that support and stabilise the core. 3.2 Beginner This routine is for folks who are new to core exercises and who are just starting a fitness program. Perform 1 set of 5 reps (exercise repetitions) or hold static moves for 5-10 seconds. Never hold your breath. EXERCISE PAGE NUMBER (clickable link) SETS REPS REST (seconds) Child s Pose Cat Stretch Kneeling Push-up Shoulder Extender Single-leg Lift Half Kneeling Roll- Out

57 3.3 Intermediate Do not progress to this level unless you can easily perform all the Beginner movements with perfect form. Perform 1 set of 10 reps (exercise repetitions) or hold static moves seconds. Never hold your breath. EXERCISE PAGE NUMBER (clickable link) SETS REPS REST (seconds) Kneeling Push-up Combination Arm and Leg Lift V-Roll out Superhero Pointer Sequence Double Double Child s Pose

58 3.4 Advanced Once you can achieve perfect form in the Intermediate workout plan above you are ready to progress to this level. If you push yourself too fast and too soon, you re setting yourself up for injury and failure. The best results are achieved when done correctly. Perform 1 set of 10 reps (exercise repetitions) or hold static moves 30 seconds. Never hold your breath. EXERCISE PAGE NUMBER (clickable link) SETS REPS REST (seconds) Plank 32 1 NA 20 Superhero One-legged Rollout per side 20 Double Leg lift Leg Abduction and Adduction Combination Arm and Left lift One-legged Push-Up (alternating legs) 20 Plank to Pike

59 LEAVE US A REVIEW In case you haven t done so already, we d really appreciate it if you would leave a review on Amazon. (It takes 2 seconds!) CLICK HERE TO REVIEW 59

60 PART 4 CONCLUSION 59

61 Final Thoughts If you ve enjoyed this book and the ab wheel, we would be very grateful if you would leave a review here. It will only take 2 minutes of your time, and it will help us continue to provide this and other fitness products for other customers. If you are not totally satisfied, and do not feel you ve had a 5 star experience with your purchase, before you leave a negative review, please us right away at support@urbanhomegym.com and give us a chance to resolve any issue you may have. Also, don t forget to sign up to our exclusive VIP newsletter for major discounts and access to new Urban Home Gym product releases before anyone else. LEAVE US A REVIEW In case you haven t done so already, we d really appreciate it if you would leave a review on Amazon. (It takes 2 seconds!) CLICK HERE TO REVIEW 61