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If you are reading this, then you must know about what ab wheel is. So let’s skip the intro part and talk about the exercises.

So these exercises will help you burn your belly fat and help you to build your abs, it will also help you train your core muscles. These are a little bit difficult for beginners, but they are so effective in making your core.

Ab Wheel Plan

This is a beginner level exercise, and you should be able to do it quickly. If no, it is an excellent start for you once you can do it quickly, you can do other exercises also.

Instructions:

Step I:Go to the push-up position.

Step II: Now hold the ab wheel with your hands with palms facing downwards and your body in a plank position. Stay in the same place for 30-45 seconds and repeat the same for 4-5 times.

Ab wheel

Important Tip: If you are not able to balance the ab roller, you can place your knees on the ground instead of your toes, this will help you a lot at the start. If you can easily balance the ab wheel, you can start to roll in and roll out in the same posture slightly.

Kneeling Roll-out: 

]This is an exercise that will give you a little bit of tough time at the start, and it is a challenge for most people. So start it slowly, give it some time, and then see the results. 

Instructions:

Step I: kneel on the floor with the ab roller in front. 

Step II: Now grasp the handles of the roller with both your arms stretched.

Step III:Roll forward by stretching your body until it is parallel to the ground.

Step IV: Go down as far as you can, but try not to touch the ground and breathe in a while doing this.

Step V: Take a break for 2-3 seconds, slowly start rolling yourself back to the starting position while breathing out.

Important Tip: You must engage those core muscles to get the proper results.

For Beginner: 7-9 reps

For Intermediate: 12- 14 reps

For Advanced: 16-19 reps

V Roll-Outs: 

This is the next level of kneeling roll-out and also more complicated than that, as, in this, you have to roll-out at an angle.

Instructions:

Step I: Hold the handles of the roller and kneel.

Step II: Slowly roll out to the right to an angle of 45 degrees. Return to the starting position and again roll out, but this time roll-out to the left (45 degrees angle). 

Make sure you engage those core muscles while rolling out.

Beginners: 5-7 reps

Intermediate: 9-12

Advanced: 14-19 

Wide-Stance Front Roll-Out:

The full stance roll-out is a little bit easier than performing the full roll-out with your feet together. As you progress, narrow your stance until you can complete the front roll-out below.

Instructions:

Step I:Stand with your feet wider than hip-width apart, put the wheel on the floor in front of you.

Step II:Bend at your waist and grasp the wheel handles.

Step III:Keeping your back straight and arms extended, roll forward until your arms are over your head, and your body is parallel to the ground.

Step IV:Roll the wheel back toward your feet, bending at the waist, and return to your starting position.

Beginners: 4-8 reps

Intermediate: 9-12

Advanced: 12-16

Narrow-Stance Front Roll-Out:

Once you’re able to roll out entirely on your knees then you can also do the wide-stance front roll-out, you can progress to full roll-outs. You’ll notice that these engage your entire body, including your arms, back, and shoulders.

Instructions:

Step I:Stand with your feet together, put the wheel on the floor in front of you.

Step II:Bend at your waist and grasp the wheel handles.

Step III:Keep your back straight and extend the arms, roll forward until your arms are over your head, and your body is parallel to the ground.

Step IV:Roll the wheel back toward your feet, bending at the waist to return to your starting position.

Beginners: 4-8 reps

Intermediate: 8-14

Advanced: 14-20

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