Do You Have to Kneel When Using an Ab Wheel?

Ab wheels have been used since the early 1900's and are still beneficial in toning your midsection. Some have foot attachments as well as wheels that can be spread apart in order to use one hand. Using an ab wheel is an effective exercise for stabilization. It strengthens your deltoids, wrists, back, abdominals and obliques. The way you use an ab wheel can vary depending on your fitness level. It is not necessary to kneel with the wheel in order to do a workout.

  1. For the Beginner

    • If you have never used an ab wheel, it is recommended that you begin with your knees on the ground. Place some sort of padding underneath your knees to prevent discomfort. Descending part way down is less demanding, because your midsection does not have to stabilize as much. If doing a few repetitions with proper form is too difficult then you can do the exercise with a wall in front of you. Let the ab roller touch the wall in the end position and roll back up.

    Additional Equipment

    • Another exercise for beginners is rolling the ab wheel upward on a decline bench while still kneeling. Rolling up the decline takes some weight off of the end range which is the exhausting part of the movement. Progress by moving farther away from the bench at the beginning position. Soon you will be using the incline for just the last bit of the movement. Eventually you will be able to do the exercise kneeling with no other equipment.

    Advanced Standing Exercise

    • Once you have mastered using the wheel on your knees, the next step is starting from a standing position. Progressing from your knees to standing is a strenuous step and is very advanced. Start the wheel at your feet and bend over holding the wheel. Keep your arms and legs straight. Roll the wheel out and lay out as far as you can with proper control. Do not let any body part touch the ground. Exhale as you roll back up in a bent over pike position.

    Considerations for Excellence

    • The first step of doing ab rolls is to control your pelvis and midsection. You have to have a neutral pelvis the whole time during the exercise. If you arch your back or round your shoulders then you are cheating yourself. Do not progress unless you can do the exercise with a flat back. Keep your chin tucked, and go low enough that your chin is about 2 inches off the floor. Pretend you're a jackknife opening up.