There is no muscle group that finishes off a well-built upper body quite like an impressive set of abs. Whether male or female, attaining a tight, trim midsection is generally the goal of almost all gym-goers. Sure, you have to work all body parts equally and with all-out intensity to achieve a well-balanced physique, but getting ripped abs is paramount to really bringing it all together.

While there are a plenty of ab machines one can use to help build a chiselled six pack, there is a small piece of equipment which often gets overlooked by most lifters; and that is the ab wheel. In actual fact, the ab wheel is probably one of the best ab ‘machines’ because it works more than just the superficial layer of the abs. Performing ab wheel exercises not only help to build a remarkable amount of strength in the core, they also assists in stabilizing the spine and working those to hard-to-target obliques.



HERE IS ONE OF MY FAVOURITE AB WHEEL WORKOUT ROUTINES:


1. Front Rollout



To perform a front rollout, start by kneeling on the floor with your feet resting on the ground. Hold the ab wheel with both hands and place it on the floor about 30-40cm in front of your knees. Keep your arms straight, contract your abs and begin to roll the wheel forward until your chest is almost touching the floor. Now, with your abs still contracted, roll the wheel backwards towards your knees and stop when you reach the start position.

Beginners: Perform 2 sets of 10-12 reps
Intermediate: Perform 3 sets of 12-15 reps
Advanced: Perform 3 sets of 15-20 reps


2. Oblique Rollout



The oblique rollout is similar to the front rollout but instead of rolling the wheel straight out in front of you, you roll diagonally to the right and left.

Start as you did in the front rollout with your feet resting on the floor and the ab wheel 30-40cm in front of you. Keep your arms straight and roll the wheel diagonally toward the right until your chest almost touches the floor and then return to the start position. Again roll the wheel diagonally but this time to the left. When your chest almost touches the ground, return to the start position.

Beginners: Perform 2 sets of 5-6 reps on each side (10-12 reps total)
Intermediate: Perform 3 sets of 7-8 reps on each side (14-16 reps total)
Advanced: Perform 3 sets of 9-10 reps on each side (18-20 reps total)


3. Standing Ab Wheel Rollout



To perform a standing ab wheel rollout, stand with both feet on the floor. Bend over and place the ab wheel about 30-40cm in front of your feet. This is the start position. Keep your core tight and begin to roll forward while keeping your arms and legs straight until your chest almost touches the floor. Really contract your abs and roll backwards to the start position.

Beginners: This is an extremely difficult exercise and is not recommended for beginners.
Intermediate: Perform 3 sets of 5-8 reps
Advanced: Perform 3 sets of 10-12 reps

If you have mastered this routine and are looking to add more of a challenge to your workout, why not try tri-setting these 3 exercises. A tri-set is done by performing all 3 exercises back to back without resting in between. This will give little rest for your abs and add a whole new dimension to your ab workout.

So go on, roll your way to ab-domination!

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