Can Women Use an Ab Wheel?

Exercises are not gender specific. Both male and female exercisers need a strong core and must use a variety of exercises to reach this goal. The ab wheel is an exercise tool that helps to build that core strength. It provides for a challenging workout, and if you are a woman, you should begin with an easier variation of the rollout before you jump into training with the ab wheel.

  1. Ab Wheel

    • There are many variations of the ab wheel, but it generally consists of a handle that passes through the center of a wheel. The wheel resembles a tricycle tire and the handle has ends on each side for your hands. The wheel is used on the ground, and your body weight provides the resistance as you slide the wheel forward and backward. The wheels are available from a number of manufactures and sold at many sporting good stores.

    Muscles Used

    • The wheel primarily uses the hip flexors to flex and extend your hips as you slide the wheel forward and backward. You also use your chest, back, shoulders and backs of your upper arms to control the moveable wheel. Your core is strengthened through an isometric, or static contraction. Your abdominals do not shorten and lengthen as you perform the rollout, so the rectus abdominis, the main abdominal muscle, remains tight throughout the exercise.

    Rock and Roll

    • Anyone can use the ab wheel, but proper form should always be maintained to reduce the risk of joint injuries and back discomfort. Hold onto the wheel's handles and kneel on the floor. Position your knees hip-distance apart and rest the wheel on the floor, close to your knees. Keep your back straight as you roll the wheel across the floor away from your knees. Your body lowers toward the floor as you do this. When you are fully extended, roll the wheel toward you as you return to a kneeling position. As a beginner, roll the wheel up a board to decrease the resistance and improve your strength for the floor rollout.

    Stability Ball Alternative

    • If you still experience difficulty performing the ab wheel rollout, begin by using a stability ball instead. Place the ball on the floor and kneel in front of it. Bend your elbows and place your fists next to each other on the ball and close to you. Lean forward to shift your weight onto your arms. Roll the ball away from you as you press your hips toward the floor. Roll out as far as you are able, then roll the ball back toward you and return to the starting position.