No matter which exercise you choose, you will have to perform it correctly. If you don’t, you can cause injuries and the effect of the exercise will be reduced as well. When it comes to ab wheel, all exercises are simple and effective, due to the fact, they offer quick results. On the other side, they must be done correctly, in order to get the best benefits. If you don’t perform exercises with an ab wheel correctly, they will be less effective, so you will have to exercise for a longer period of time. The best thing you can do is to follow the instructions of each, particular exercise. If you don’t have those instructions, there are some general rules you will have to follow.
General rules
Most exercises will tell you that you should stay 3 feet from a wall. Then, use your ab wheel and slowly go down. If the 3 feet are not very challenging for you, then increase the distance and the challenge will be increased as well. Most exercises of this type end, when you reach the wall, after that, go in the opposite direction. This simple rule is more important than you can imagine, simply because it can be applied on several exercises.
In order to make an exercise harder, wear a weight vest. This simple addition can put more pressure to your muscles, so they will develop faster. However, this is an advanced technique, so don’t start with it at the beginning. After you make some progress, you can increase the weight, which will make your muscles bigger and stronger.
Always do 4 sets of exercising. At the beginning, you should start with 8 repetitions, but after some time, increase it to 10. Then, exercise for some time and increase it again, to 12 repetitions. Some exercises are harder, so you can start with 6 repetitions.
Perform all exercises slowly. This is important, due to the fact this simple tips make your muscles stronger and they will be better defined after a shorter period of time. Keep in mind that this applies to all exercise, and even if you can perform them quickly, don’t. Pay attention to the professionals and you will notice that all of them perform, their exercises slowly. This is exactly what you need to do as well.
Rest after you complete one set. Most people believe that resting is just a waste of time, especially when you perform hard exercises. However, it is not true. In order to maximize the effect of the workout, you must have a rest. 30 seconds of resting, between sets are a great number and you must use it. This addition will make your muscles better in many ways, so it is definitely something you should use. In addition, this tip should be used, no matter which type of exercise you perform.
Try to hold your ab wheel in the correct position as long as you can. After that, you can return to the starting position. The end result should be about 60 seconds.
