Ab Wheel

Content
Chapter One: What is an Ab Wheel? ........................ 3
Chapter Two: Why Use an Ab Wheel? ..................... 6
Chapter Three: Core Anatomy ................................. 8
Chapter Four: Ab Wheel Safety Tips ....................... 12
Chapter Five: Ab Wheel Exercises .......................... 17
Chapter Six: Ab Wheel Workouts ............................ 37
Chapter Seven: Motivation and Procrastination ...... 32
Chapter Eight: Final Word ..................................... 43
© Fitness Master - All rights reserved.

Chapter 1
What is an Ab Wheel?
The Ab Roller, or Ab Wheel, is one of those familiar exercise

devices that have been around for ages. Way back in the ‘70’s,
they could be found lying around in the corners of basements or
tossed onto the kid’s play bin. Most people didn’t take them
seriously as a training device.
Today, the ab roller has had a face-lift. It is flashier, more hi-tech

and more durable. It also comes with it’s own marketing
department, promising all sorts of amazing results. Most of it is
hype. Look beyond that, though, and you’ll find a few gems that
can help to transform your waistline.
© Fitness Master - All rights reserved. 03

The basic Ab Wheel is simply a small wheel with handles
attached. It can be purchased at a low cost and, yet, has the
potential to produce outstanding core training benefits. Some
models provide a double wheel in order to give the device more
rigidity. The Ab Wheel is an extremely portable, light exercise
device that can be taken with you when you are traveling.
Success on the Ab Wheel comes down to the following:

1. Regularity of training
2. Cardio exercise to complement Ab wheel training
3. A sound nutritional plan that cuts back on calories
Do Ab Wheels Really Work?
As with most abdominal exercise devices, the marketing

departments responsible for the promotional material that
accompanies Ab Rollers cannot help promising rapid fat loss and
six pack abs. So, if that is the criteria, then they do not work. Only
cardio exercise and diet will reduce body fat.
However, if your criteria is to strengthen and tighten the abs and

core, then yes, they certainly do work. But they only work if you
use them properly. A lot of people push too much with their arms,
rather than using their core to force the wheel out and in.
To establish just how effective the Ab Roller was, the American

Council on Exercise sponsored a study that was conducted by
San Diego State University.

The study involved testing 13 ab exercises and determining how
strongly they activated the abs. The Ab Roller came in ninth,
ranking about the same as crunches. In another study, the Ab
Roller ranked fourth out of nine exercises.
Assuming, then, that your eating pattern is on track and that you
are doing cardiovascular exercise to burn off calories, the Ab
Roller can be an effective aid to getting your abs on track.

Chapter 2
Why Use An Ab Wheel?
The Ab Wheel is the ultimate low tech, high effect core-training

device. They’ve been around for a long time – that’s because they
work. As well as being great for your abs, ab wheel workouts offer
a number of other significant benefits. . . .
1. Increase Strength – Ab wheel workouts don’t just work the

abs. They actually work the entire body. The movement and
overload means that you’ll develop strength in your:
• Arms
• Shoulders
• Upper Back
• Lower Back
• Hips and Thighs

2. Increase Core Stability
3. Reduce Lower Back Pain
4. Improve Your Sporting Athletic Performance
5. Improve Your Coordination
The Unstable Core Workout
There are many exercises that work the core.
What makes the Ab Wheel any different?
Well, most of the moves that we’re familiar with, such as sit ups,
crunches, and reverse crunches and floor based moves that put
your core on a stable base. However, the Ab Wheel works your
core in an unstable format.
The beauty of unstable core training is that it forces you to use all
of the muscles of your mid-section to maintain balance and
rigidity. So, even though an exercise may be targeting the upper
abs, the very process of rolling out on the wheel is calling into
play all of the stabilizer muscles to allow you to do the motion
without tipping over.
Working on the Ab Wheel will also place contractual stress upon

the other muscles of your body, mainly the triceps, deltoids and
quadriceps.

Chapter 3
Core Anatomy
What is the Core?
When people talk about training their core, they often think of
working their abdominals. As a result, they’ll primarily do
movements that are designed to bring out the fabled six-pack.
Core training, though, is about much more than the abs.
The core is the set of muscles that stabilize and move the spine.
The muscles of the core are divided into the inner and the outer
core. The inner core is the set of muscles located deep inside the
middle of your body that come into play whenever you breathe
and move.

The inner core consists of the:
• Diaphragm
• Pelvic floor
• Multifidi
• Deep cervical flexors
• Transverse abdominus
The outer is comprised of the muscles stabilize the spine, keep-

ing it safe are made up of the:
• Abdominals
• Latissimusdorsi
• Erector spinae
• Glute complex
• Quadratuslumborum
• Hip flexors
The muscles of your core can be likened to a central link in a

metal chain that connects your upper and lower body.
The stronger that central link the more effectively the rest of the
body will function. That’s because everything you do, from hitting
a baseball to reaching into the pantry, originates with the core.
The most prominent core muscle group is the rectus abdominis -

those sought after six pack muscles. Developing the abs will do
more than give you that sought after athletic look; it will stabilize
the torso, providing a strong central base that will give power to
every movement of your body.

The obliques are the diagonal muscle group that run around your
waist. They allow you to twist and rotate your upper body. The
Transverse abdominis muscles act like a corset to wrap around
the waist. They pull the abs up and towards the spine.
Keeping them tight will improve posture and relief strain on the
lower spine.
Running parallel to the lower spine are the erector spinae

muscles. Strengthening this muscle group will do wonders in
relieving low back pain in the same way that sturdy support
pillars relief the load on a suspension bridge.
Why Train The Core?
As we age we start to slow down. We also get weaker. And we

begin to have problems with our balance. Lower back problems
start to kick in and it gets much harder to perform basic lifting
and bending jobs.
A strong core is essential for functional movement. But, unless

the core is stable, you will not have a strong base upon which to
build that strength. You will be building your house on a
foundation of sand. At same time in the future your house will
come tumbling down – in the form of limited movement, impaired
posture and spinal injury.
On top of setting yourself up for some major weakness issues,

the lack of core stabilization will mean that you’ll never reach your
full potential in terms of functional strength, power or endurance.

The smart way, then, is to stabilize first. Then you can strengthen.
Core stabilization movements typically involve isometric tension.

This means that there will be little or no movement through the
spine and pelvis. Movements that involve isometric tension will
enhance intervertebral stability, keeping the spine safe while
conditioning the deep muscles of the core and readying them for
the more challenging exercises that will come later in the
program.

Chapter 4
Ab Wheel Safety Tips
An Ab Wheel is a simple training device. However, when

undergoing any exercise-training program, you should ensure
that you are medically ready for the challenge. If you have
concerns about health, consult with your doctor before you begin
and tell him precisely what you will be doing.
This is especially important if you have a history of:

• Hypertension
• Abdominal strain
• Lower back pain
• Shoulder or wrist injury

The medical profession is very familiar with the benefits of the Ab
Wheel and your doctor will, more than likely, enthusiastically
support your training plans.
Train Smart
Over training is rampant today. People have latched on to the

“more is better mantra” at the expense of their body’s
recuperative ability. This is often the case when they get a new
piece of training equipment. They are so excited with it that they
thrash their body by over using it.
This is a good way to get yourself into an unproductive state of

over training. It is also a good way to cause an injury.
The key to success with the Ab Wheel is start slowly and

progressively increase your workout time and the exercises you
are doing on it. The Ab Wheel presents a challenging new type of
workout. Just because you can rep out a hundred sit-ups doesn’t
mean that you’re going to be a star on the Ab Wheel. So, don’t try
to run on the Ab Wheel before you can walk.
Maintain a Neutral Spine
The neutral spine position is the ‘go to’ torso alignment for most
exercises that you do. You need to be in neutral spine at al times
when you’re training on the Ab Wheel.

Here’s how to ensure that you are in a neutral spine position:
Stand upright with a straight line running from your tail bone,
through your upper back in between the shoulder blades and
the back of the head. There should be a slight natural arch in
the neck and lower back. Do NOT over exaggerate this arch.
The chest should stick out, with the head remaining in line with
the back.
Check for a neutral spine by standing with your back up against

a wall and your feet 6-12 inches away from the wall. If your spine
is neutral, there will be only three points of contact – the butt,
shoulder blades and back of the head.
Focus on the Target Muscles
Training your core on the Ab Wheel is very different to pounding

out mindless reps of crunches. You need to be connected to the
muscle that you’re working, feeling each contraction and getting
the maximum extension on every rep.
You need to train your mind to engage with the muscles of your
core. By doing so you will be developing your proprioception
system and developing automatic core engagement through the
process of muscle memory.

Be Patient
When you begin using the Ab Wheel, you go through a learning

curve. It takes some time for your body to adapt to the wheel. You
need to get used to this type of training before you can really start
seeing results.
Don’t rush your Ab Wheel training. So long as you are

progressive and use it regularly, you will see solid results.
Train Later in the Day
First thing in the morning, the amount of intervertebral fluid in the

spine is at its highest. This means that it’s not a good time to train
the core. Save it until later in the day when the fluid levels have
balanced out.
Don’t Hold Your Breathe While Training
Deep diaphragmatic breathing is the best way to fully engage the

core.
Focus on Quality of Movement
Your form is crucial when you’re working out with the Ab Wheel.
Never sacrifice form for reps. Remember it’s not practice that
makes perfect – it’s perfect practice that makes perfect.

Be Progressive
Start with a less challenging version of an exercise before

trying a harder version. As an example, doing the plank with the
Ab Wheel is a real challenge. You should perfect the kneeling
version of the Ab Wheel plank before attempting the full version.

Chapter 5
Ab Wheel Exercises
Kneeling Ab Wheel Exercises
Exercise Name: Mad Cat

Target Area: Spinal Flexibility

Description:
1. Get down on your hands and knees and place your hands
on the wheel which is position directly in front of you.
2. Inhale, pulling your belly button in. This will cause your back
to round.
3. Hold for a second, and then exhale as you slowly relax your
body to return to the starting position.
Exercise Name: Child’s Pose

Target Area: Spinal Flexibility
Description:
2. Place your butt on your heels and roll the wheel forward as
far as you can. Make sure that you maintain a neutral spine.
3. Roll the wheel back to the start position.

Exercise Name: Pointer Sequence
Target Area: Core
Description:
on the wheel in front of you.
2. Raise and extend the right leg behind you until it forms a
straight line from the hips.
3. Bring the right leg back and repeat with the left leg.
Exercise Name: Wrist Stretch

Target Area: Wrists
Description:

2. Slowly roll the knuckles forward and downward.
3. Roll the knuckles backward.
4. Slowly roll the knuckles back and forth to complete the
designated number of repetitions.
Exercise Name: Half Roll-Out

Target Area: Core, Torso
Description:
2. Slowly roll the wheel forward about 12 inches. Hold the
extended position.
3. Slowly return to the start position. Make sure that your body
is properly aligned before doing your next rep.

Exercise Name: Roll-Out
Target Area: Core, Torso
Description:
2. Slowly roll the wheel forward, this time going as far as you
can while maintaining control. Hold the extended position.
Exercise Name: V-Roll-Out

Target Area: Core, Obliques, Torso

Description:
on the wheel directly in front of you.
2. Slowly roll the wheel forward and out to the left, going as far
as can while maintaining control. Hold the extended position
for a second.
Exercise Name: One Legged Roll Out

Target Area: Core, Obliques, Torso
Description:
2. Raise and extend your left leg behind you so that it forms a
straight line with the hips and balancing on one knee.
3. Slowly roll the wheel forward and out to the left, going as far
as can while maintaining control. Hold the extended position
for a second.

Exercise Name: Kneeling Push Up
Target Area: Core, Chest, Triceps
Description:
2. Roll the wheel forward until your hands are in line with your
shoulders.
3. Lower your chest to the top of the wheel. Hold this position
for a second.
Exercise Name: Donkey Kick

Target Area: Core, Glutes, Hamstrings

Description:
2. Draw the right knee up towards the right elbow. Hold this
position for a second.
3. Extend the right leg back as far as you can. Hold this
position for a second.
4. Continue alternating legs until you have completed the
required number of reps.
Exercise Name: Fire Hydrant

Target Area: Core, Quads, Hamstrings
Description:
2. Lift your right leg out to the side. Try to get it up to a
90-degree angle. Hold for a second.
3. Return your right leg to the ground and repeat with your left
leg.

Plank Based Exercises
Exercise Name: Plank

Description:
2. Lift your knees off the ground and walk your feet back until
you form a straight line from head to heel. Your hands should
be directly beneath your shoulders.
3. Hold this position.
Exercise Name: Plank


Description:
3. Draw your right knee toward your right elbow. Hold for a
second.
4. Extend the right leg back and hold for a second.
5. Repeat with the other leg.
Exercise Name: One Legged Plank

Target Area: Core, Quads
Description:
3. Raise one leg off the ground, keeping the leg straight.
4. Hold this position.

Exercise Name: Push Up
Description:
3. Lower your chest to the top of the wheel. Hold for a second
and then push back up.
Exercise Name: Hands to Feet


Description:
3. Roll the wheel as close to your feet as you comfortably can.
Hold for a moment.
4. Return to start position.
Prone Exercises
Exercise Name: Shoulder Extender

Target Area: Core, Deltoids
Description:
1. Lie on your stomach with your legs straight and together.
2. Slowly extend your arms along the floor.
3. Return to the start position. Make sure to realign your spine
before your next rep.

Exercise Name: Superman
Target Area: Core, Deltoids, Lower Back
Description:
Stretch your arms out in front of you and lift them up off the
ground.
2. Hold the extended position, feeling for the extension in the
erector spinae muscles of your lower back.
Exercise Name: Double Leg Lift

Target Area: Core, Deltoids, Lower Back
Description:
Stretch your arms out in front of you.
2. Slowly raise both legs, pivoting from the hips rather than the
knees to lift them as high as you can.
3. Hold this extended position.

Prone Exercises
Exercise Name: Shoulder Roll Up

Description:
1. Stand arms distance from a wall holding
the wheel in your hands in front of you.
2. Place the wheel against the wall at chest
height.
3. Begin rolling the wheel as high as you
can.
4. Roll down to return to the start position.
Exercise Name: Wall V Roll Up

Description:
height.
3. Begin rolling the wheel as high as you
can to the left.

4. Roll down to return to the start position.
5. Now roll the wheel up and to the left as
high as you can.
Exercise Name: Wall Plank

Description:
height.
3. Move your arms back until they are
bearing the required load. The further
back your stand the hard the move will
be.
4. Hold this upright plank position for the
desired length of time.

Chapter 6
The Workouts
In this chapter we’ll put the exercises that you have learnt about
in the previous chapter into a workable series of training
programs designed to take you from absolute beginner to Ab
Wheel aficionado.
You can train with your Ab Wheel every day. These workouts will
only take about 10-15 minutes tom complete. You focus needs to
be on proper form and slow, focused movement.
Warm up with 3 minutes of medium paced skipping or other light

cardio.

Beginner Workout
Exercise Sets Reps

Mad Cat 3 10
Wall Plank 3 30 sec hold
Shoulder Roll Up 3 10
Child’s Pose 3 10
Kneeling Push Up 3 10
Half Roll Up 3 10
Intermediate Workout
Exercise Sets Reps

Wall Plank 3 60 sec hold
Wall V Roll Up 3 12
Shoulder Extender 3 12
Single Leg Lift 3 12
Roll Out 3 12
Plank to Pike 3 12
Advanced Workout
Exercise Sets Reps

Wrist Stretch 3 15
One Legged Roll Out 3 15
Push Up 3 15
Plank to Pike 3 15
Double Leg Lift 3 15
Roll Out 3 15

Chapter 6
Motivation and
Procrastination
It’s the eternal dilemma.
Instant gratification versus long-term benefit:
Mouth watering muffin versus a lowered cholesterol level in old

age.
Cookies and Cream Ice-cream versus fitting into your jeans.
Triple sundae with chocolate sauce versus lowering your risk of

Type 2 Diabetes.

Let’s be honest about it – instant gratification has a lot going for it,
particularly when we are living in a world that is unfailingly
giving the message to indulge our every whim. Unless we’re able
to identify the real reasons behind our weight loss efforts, we’ll
never rise above the instant-noodles society that has spawned
the obesity epidemic that threatens the Western World. So, let’s
start digging...
So you want to get in shape?

Great!.
But before we go any further it’s imperative that you discover

why you want to exercise.
To lose weight?
Why do you want to lose weight?
When you discover what drives you, you’ll also know what
motivates you. If you don’t identify your inner driver, it doesn’t
matter how hard you try, how much sweat you expend or how
many calories you burn, you will fail.
Uncovering the reason that you really want to achieve your goal
attaches an emotional element to that goal. And the more emo-
tional content you can stir up, the more motivated you’ll be to go
after it. Remember the words of German philosopher Friedrich
Nietzsche...
“He who has a why to live can bear almost any how.”

Getting emotionally involved with your goal will deeply impress
your why into your subconscious. The subconscious is the seat of
your unthinking actions - your habits.
Every message that filters through to it is accepted without

question and acted upon automatically. That is exactly where you
want your weight maintenance habits to be because the
subconscious always expresses itself in physical form - positive
behaviors that will reinforce your goal.
The reasons for exercising are many. Your goal may not to be lose
weight. In the remainder of this section, however, we are going to
assume that weight loss is the goal. It could in fact be the
opposite – to gain muscular body weight.
Stop and ask yourself right now, just why you want to lose weight.
Here are a couple of key questions to help you identify that
reason:
1. What is important to you about reaching your weight goal?

2. How will your life be better after you have achieved your
weight goal?
For some people, looking their absolute best for an upcoming

event, such as a wedding, is their emotional motivator. For others
it is to be able to be an active, healthy role model for their kids.
Others may find that their emotional drive comes from maintaining
their sex appeal in the eyes of their partner.

Once you have found your emotional driver, write it down in the
following format...
The emotional driver behind my weight loss goal is to... .
When I have achieved my goal I will feel...
Once you have identified the emotional driver to your goal, it is

time to reinforce it by adding in a spiritual element. It doesn’t
matter whether you are a believer in a Creator, an atheist or an
agnostic. Spirituality involves being in touch with your reason for
being. Whether you were created, evolved or were placed here
by aliens, you have ended up with a magical, unique and highly
intricate machine that will govern your state of well-being until you
die.
Those who do believe in a Creator God have an obligation to Him

to respect and maintain the amazing body that they have been
gifted. All of us owe it to ourselves to identify the spiritual reason
that accompanies our goal. Find out what yours is and keep
yourself accountable to it.
Now that you’ve discovered the emotional and spiritual drivers

that will motivate you toward your goal, it’s time to learn how to
apply the goal setting formula that will catapult you toward your
end game.

5 Steps to Goal Achievement
1. Set Specific Goals

Losing weight is not a goal. It’s far too general. Body weight
is composed of muscle, water, minerals, vitamins and fat,
among other things. Your only ambition is to lose body fat.
But even that goal has to be narrowed down.
If you focus on the specific behaviors that will bring about

your desired fat loss and set them as your goals, then the fat
loss will take care of itself. Your goals, then, should be to do
with the actions and habits that will keep you on your weight
management plan.
2. Set Measurable Goals

Unless you have a means of measuring your progress
regularly you will struggle to maintain your motivation.
Don’t expect yourself to make the transition from cookie
munching couch potato to fitness / nutrition junkie in a
couple of weeks.
Set behavior related goals that build upon each other and
widen out to encompass all aspects of a healthy lifestyle.
3. Set Stepping Stone Goals

You definitely need a long-term goal - your ultimate physical
look. But it’s also imperative that you break that goal down,
working backwards to yearly, 3 monthly, weekly, and daily
goals.

Your 3 month goal should revolve around such behaviors
as recording your food intake and exercise every day, or
increasing your cardio exercise duration by 15 minutes per
day by walking at a slightly uncomfortable pace. Your daily
and weekly goals should revolve around the exercise and
eating disciplines that are immediately before you.
4. Record Your 3 Month Goal

Write your 3 month goal on a business sized card and get
it laminated. Write your goal in the present tense as if it has
already taken place. Here’s the wording...
The date is (date in 3 months time), and I am now doing

everything I can to get me to my desired weight, including
recording my daily food intake and workouts every day.
Now that you have your card you need to carry it with your
everywhere your go. Every 90 minutes make sure that you
pull it out and read it to yourself.
5. Visualize Your Goals

One of the most interesting innovations in sports
psychology over recent times has been the rise of
visualization, or mental rehearsal. Sports teams the
world-over are using it to build an unconquerable mental
drive toward goal attainment.
You don’t need to go out and hire a sports psychologist to

benefit from the power of visualization. You can do it on your
own by mentally rehearsing the achievement of your goals.

Start at the daily level and do it while you are lying in bed.
See yourself doing everything that you need to in order
to have a perfect goal attainment day, from springing out
of bed, enjoying a healthy nutritious breakfast, powering
through an invigorating, calorie depleting work-out and then
enjoying an energy restoring post work-out shake.
Now that you have your emotional, spiritual and mental

underpinning for your goals and have learnt exactly how to
go about setting proper goals, it’s time to make a record of
your goals:
1. Create a Goal Setting document and record your goals on

a time-line, starting with your daily goal and ending with
your ultimate body goal.
2. Type up, print out, and laminate your 3 month goal.
You now have a roadmap to turning every endeavour, every

goal, every quest into an unquestionable reality. You are able
to unleash the power of your subconscious in conjunction
with your mind muscle connection to become unstoppable.
So, get out there and claim what’s yours!

How to Defeat Procrastination
Procrastination affects all of us. We seem to have an inbuilt ten-

dency to put off the things we know we have to do, even when we
appreciate how good they are for us. Here are 3 powerful tech-
niques to prevent procrastination sabotaging your exercise ambi-
tions:
• The 10 Minute Rule

If we perceive that a job is going to be hard work, we
develop an aversion to it in our minds that leads us to keep
putting it off. However, when we break the larger task down
into smaller, more manageable chunks, it suddenly becomes
much easier to think about. With your exercise sessions,
rather than thinking of a 34-minute workout, chunk it out to a
7 minute warm up, 10 minutes of resistance training, 10
minutes of cardio and then a 7 minute warm down. This
makes the task seem far easier to achieve.
• 3 Magical Questions
Next time you procrastinate in the face of an important
assignment, take a piece of paper and answer 3 simple
questions . . .
1. Where are you?
2. What do you want to do?
3. How will you feel after doing the task?
The very act of putting the task down in writing will make you
visualize yourself already doing it. Then it’s simply a matter
of your body following through with the task.

• Ultimate Goal vs Immediate Desire
The battle between long term goal and immediate desire is
always going to be a losing proposition for the goal. But, you
can win in this standoff every time by simply making your
ultimate goal and you immediate desire switch places. Turn
your immediate desire into something you can put off until
later. Then make your ultimate goal into something that you
insist on right now. Ask yourself this question . . .
At this moment would I prefer good health or junk food?

Final Word
Congratulations.
You now have both the knowledge and the tools that you need to
develop a tight, strong, athletic core. The simple device that you
have invested in is the key to strong, powerful abs, intercostals,
and erector spinae muscles.
Work with your Ab Wheel every day. Make it habitual and your Ab
Wheel will reward you with a powerful, strong core that will look
great and perform even better.

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Content

Chapter One: What is an Ab Wheel? ........................ 3

Chapter Two: Why Use an Ab Wheel? ..................... 6

Chapter Three: Core Anatomy ................................. 8

Chapter Four: Ab Wheel Safety Tips ....................... 12

Chapter Five: Ab Wheel Exercises .......................... 17

Chapter Six: Ab Wheel Workouts ............................ 37

Chapter Seven: Motivation and Procrastination ...... 32

Chapter Eight: Final Word ..................................... 43

© Fitness Master - All rights reserved.

The Ab Roller, or Ab Wheel, is one of those familiar exercise

Today, the ab roller has had a face-lift. It is flashier, more hi-tech

© Fitness Master - All rights reserved. 03

Success on the Ab Wheel comes down to the following:

Do Ab Wheels Really Work?

As with most abdominal exercise devices, the marketing

However, if your criteria is to strengthen and tighten the abs and

To establish just how effective the Ab Roller was, the American

© Fitness Master - All rights reserved. 04

© Fitness Master - All rights reserved. 05

The Ab Wheel is the ultimate low tech, high effect core-training

1. Increase Strength – Ab wheel workouts don’t just work the

© Fitness Master - All rights reserved. 06

The Unstable Core Workout

There are many exercises that work the core.

What makes the Ab Wheel any different?

Working on the Ab Wheel will also place contractual stress upon

© Fitness Master - All rights reserved. 07

What is the Core?

© Fitness Master - All rights reserved. 08

The outer is comprised of the muscles stabilize the spine, keep-

The muscles of your core can be likened to a central link in a

The most prominent core muscle group is the rectus abdominis -

© Fitness Master - All rights reserved. 09

Running parallel to the lower spine are the erector spinae

Why Train The Core?

As we age we start to slow down. We also get weaker. And we

A strong core is essential for functional movement. But, unless

On top of setting yourself up for some major weakness issues,

© Fitness Master - All rights reserved. 10

Core stabilization movements typically involve isometric tension.

© Fitness Master - All rights reserved. 11

An Ab Wheel is a simple training device. However, when

This is especially important if you have a history of:

© Fitness Master - All rights reserved. 12

Over training is rampant today. People have latched on to the

This is a good way to get yourself into an unproductive state of

The key to success with the Ab Wheel is start slowly and

Maintain a Neutral Spine

© Fitness Master - All rights reserved. 13

Check for a neutral spine by standing with your back up against

Focus on the Target Muscles

Training your core on the Ab Wheel is very different to pounding

© Fitness Master - All rights reserved. 14

When you begin using the Ab Wheel, you go through a learning

Don’t rush your Ab Wheel training. So long as you are

Train Later in the Day

First thing in the morning, the amount of intervertebral fluid in the

Don’t Hold Your Breathe While Training