It’s Time to Tackle the Ab Wheel
Ready for the first fitness challenge of 2020? We’re going to get to know the infamous press wheel, better known as “Hey, what’s this? I bet I can … phew . (And so you fall facedown.) Today we’ll start with a few tips for newbies.
A press wheel or press roller is a deceptively simple device: a small wheel with handles protruding from both sides. You hold onto the handles and roll back and forth while keeping your knees (or, if you have advanced, just your feet) on the floor. It’s bloody hard, but if you can handle it, you will work all your core muscles and become the envy of people like me who fall face down every time they try.
Fortunately, there are some easy ways to get started using this device. Coach Nicole Harwood-Nash recommends starting at the board with your hands on the abdominal handles, feet, and / or knees on the floor. This allows you to get used to the unstable wheel in a static position without having to control how fast and how far it rolls. I asked her to throw a rookie break. Here:
- Start with your knees in a modified push-up position, placing your hands on the abdominal wheel handles.
- The arms should be fully extended.
- When you have a good grip, lift your knees off the ground so that only the abdominal wheel and toes are on the ground.
- There should be a straight line from the head and neck to the ankles.
- Hold this position for 40 to 60 seconds.
If you can’t do the 40 second hold (I can’t), hold it for a time that seems challenging but not tiring, then rest and try again. We’ll be back next week with something more challenging, so give it a try and see how it goes!