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    Ab Wheel Workouts: 50 Exercises to Stretch and Strengthen Your Abs, Core, Arms, Back and Legs
    Ab Wheel Workouts: 50 Exercises to Stretch and Strengthen Your Abs, Core, Arms, Back and Legs
    Ab Wheel Workouts: 50 Exercises to Stretch and Strengthen Your Abs, Core, Arms, Back and Legs
    Ebook137 pages28 minutes

    Ab Wheel Workouts: 50 Exercises to Stretch and Strengthen Your Abs, Core, Arms, Back and Legs

    By Karl Knopf

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    About this ebook

    SUPERCHARGE YOUR CORE WORKOUT

    Follow the program in this book and achieve the ripped, rock-hard abs you’ve always wanted. The highly effective exercises in Ab Wheel Workouts unleash the full potential of this simple, compact piece of equipment for intense muscle building and fast fat burning. With this book and an ab wheel, you’ll rapidly develop a strong, lean physique, including:

    • Sculpted Abs
    • Improved Posture
    • Toned Upper Body
    • Greater Athleticism

    Packed with hundreds of step-by-step photos, clearly explained exercises and six progressive training programs, Ab Wheel Workouts will have you rolling your way to a six-pack in no time.
    LanguageEnglish
    PublisherUlysses Press
    Release dateOct 22, 2013
    ISBN9781612432489
    Ab Wheel Workouts: 50 Exercises to Stretch and Strengthen Your Abs, Core, Arms, Back and Legs
    Author

    Karl Knopf

    Dr. Karl Knopf has been involved in the health and fitness of older adults and the disabled for more than forty years. During this time he has worked in almost every aspect of the industry, from personal training and therapy to consultation. While at Foothill College, Karl was the coordinator of the Adaptive Fitness Technician Program and Lifelong Learning Institute. He taught disabled students and undergraduates about corrective exercise. In addition to teaching, Karl developed the “Fitness Educators of Older Adults Association” to guide trainers of older adults. Currently Karl is a director at the International Sports Science Association and is on the advisory board of PBS’s Sit and Be Fit show. In his spare time he has spoken at conferences, authored many articles, and written numerous books on topics ranging from water workouts to fitness therapy. He was a frequent guest on both radio and print media on issues pertaining to senior fitness and the disabled.

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    Book preview

    Ab Wheel Workouts - Karl Knopf

    PART 1

    overview

    introduction

    Looking for a unique approach to tone up your midsection, butt and back muscles? Look no further than the abdominal wheel! The wheel was extremely popular in the 1960s and was first advertised as a tool strictly for abdominal exercise. It lost some of its appeal because people were not using it properly and thought all you needed to melt away your belly fat was five minutes of ab wheel exercises. Of course, they were wrong.

    When the ab wheel is used properly, however, it offers a fun and effective way to challenge your core stability as well as tone your upper and lower bodies. Most ab wheel exercise manuals show you how to do a few basic exercises, with the only modifications being to go left and right instead of straight ahead. I’m old enough to have used an ab wheel 50 years ago in my training, and I remember why the ab wheel waned in popularity: because it was boring and one-dimensional! My goal with Ab Wheel Workouts was to think outside the box to make training with the ab wheel more interesting.

    Ab Wheel Workouts strives to provide total core training, incorporating old-school exercise approaches, Pilates and yoga. It also includes some flexibility exercises. With the comprehensive ab wheel training routine set forth in this book you can focus on your upper abs and lower abs as well as the love handle area. Soon you’ll be on your way to better posture, a stronger core, and a fitter body.

    what is an ab wheel?

    The ab wheel is a device that has a wheel with handles protruding from either side of it, allowing you to place your hands on either side of the wheel. While most ab wheels have a single wheel, you can also find some with two wheels, which offer better balance. The design is simple but the results can be fantastic if done in concert with sensible eating and adequate aerobic exercise.

    The basic single- or dual-wheel ab wheel with handles is an inexpensive way to find out if you enjoy this type of training. These are so popular that they can be purchased at major drugstores, sporting goods stores and even discount stores for under $10. One advantage is that they’re portable—they can be disassembled to fit in a small box or briefcase.

    Some ab wheels feature a foot strap, which adds versatility but is not necessary; in most cases, an exercise band wrapped around the foot and handle provides the same support.

    The elaborate versions, which have a spring recoil device that makes returning to the starting position much easier, are bigger and more costly. These are recommended for folks who have a hard time maintaining neutral spine position. However, note that you should not perform ab wheel training if you have lower back issues, poor spinal stability, upper body weakness or even high blood pressure.

    The bottom line is: Whichever version you select can

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