This is Your Quick Training Tip, a chance to learn how to work smarter in just a few moments so you can get right to your workout.
Just about everyone wants a six pack. It doesn’t matter whether you’re a bodybuilder, a marathoner, or a weekend warrior—a strong, chiseled core not only indicates that you’re fit as hell, but also boosts your performance both in the gym and beyond. And while you don’t need any special equipment to carve your abs, there’s a device that’s likely tucked away in a corner of your gym that can help you sculpt them more effectively than a series of bodyweight moves alone: the ab wheel.
There are countless versions available today, but the basic design has remained unchanged since the first one (known as the “Reduce-A-Wheel”) was introduced in the 1960s: It’s a wheel with handles. To use the tool for training, you grip the handles in both hands and, keeping your knees on the ground and back flat, you roll the wheel forward until your arms are overhead and your chest is within a few inches of the floor. After a brief pause, you roll it back.
This simple movement will have every muscle from your glutes to your traps screaming for mercy. Just as importantly, it will train those muscles (collectively known as your core) to become stronger at one of their primary jobs: anti-flexion (i.e., preventing your spine from over-arching). The payoff is a rock-solid middle and a lower risk of back pain.
Your move: Weave the ab wheel into your workouts once or twice a week to elevate your core training and inject some variety into your routine.
Don’t have access to one? No problem—here are some solid options. But if you're in a pinch, a barbell with a couple of rounded weight plates is an ideal substitute, and unlike many ab wheels, will allow you to customize the challenge. The smaller the plates, the harder the exercise becomes, so start off with 25s and work your way down as you master proper form and grow stronger.
