Are ab wheels worth it compared to traditional ab exercises like sit-ups/crunches/hanging leg raises?
I was thinking of buying one.
Home gym mustard race so can't try one out at Jim's.
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Make sure to start with the red one. Otherwise it'll completely mess up your lower back
Do the colors mean the same thing across different brands?
Yeah it's universal.
For the love of God do NOT skip the pentagon shape. Square will frick your shit up big time if you don't follow protocol. There's a reason why we have those rules, because they have been proven to work time and time again
This. I finally moved up the colors and then from an octagon to a hexagon. I think I might be able to skip the Pentagon roller and go straight to the square for increased resistance
Dude what are you trying to do, the green is the beginner wheel. It he should go green then to blue then red then black
And skip yellow and purple completely? Are you out of your mind?
I swear things like this are why I still browse IST
This has been my issue with it I tried it when I weighed a lot and my lower back couldn't handle it. I've lost like 30lbs since then might give it a go since I'm getting close to a bf level that abs will show. I'm still not sure if I want to risk it though might just do crunches and leg raises.
This tired joke is the most r****t thing on the board. Please go back, there's a website specifically for you people
Thank you. Everybody fricking knows you start with a green one. That's why it's fricking green.
typical red-tard post. it's blue or bust.
Black person how is it supposed to help your back when dyels start with a color they can't even do one rep with?
yes, they're worth it but just make sure you get the correct colour or you'll never make it.
I got an ab wheel recently. I don't know what to do with it other than sit on my knees then roll forward and roll back and sometimes hold halfway but it feels pretty good.
avoid the purple one at all costs.
I am obese and I have been using an ab wheel for a year and I still don't see any abs.
You are obese
Memes aside, ab rollers REALLY make me feel the upper set of abs but they unironically frick my lower back and put a lot of pressure on my rotator cuffs. Is there anything I should do to mitigate that if it's becoming a problem, or am I just better up doing reverse extensions and hanging leg raises?
Just don't go all the way on your rep. Getting completely parallel is dumb and you increase your risk of injury by a lot for nothing. Going 3/4 of the way is enough. Trust me you don't wanna frick up your shoulder for that negligible distance just so you feel you did it "right"
Yeah I thought so- honestly going *all* the way is just outright painful. I'll just focus on only going as far as I can comfortably while still feeling the contraction and tension + focus on good form (as always) and no cheat reps.
It's really not that complicated. Arch your back, go slow and flex your abs. You'll feel the burn very quickly. Sometimes on my last rep I go almost parallel and hold it like a plank for a few seconds, but I never do that for reps anymore, already fricked up my shoulder once. Never again.
>arch your back
Wait, you're not supposed to use ab tension to maintain a neutral back? Arch up like a cat or down like a dog?
Up like a cat. Not TOO much, just enough that you'll feel the burn almost instantly as you go down. Your back will naturally sag as you do your rep and when you flex you'll really feel how your ab tension is holding keeping your position. In my experience if you remain neutral at the start it's easier to let your lower back take over without realizing it, defeating the whole purpose of the exercise. It's really just a trick to help you be more conscious of your form
Thanks I'll keep that in mind.
My core has been sort of lagging behind the rest of my progress so I need to do some isolations to be able to actually hold tight while doing heavy compounds.
Either a moron that has never used an ab wheel or trying to frick some morons lower back.
You have to use a POSTERIOR pelvic tilt to engage abs and save your lower back from snapping. Opposite of arching, you have to keep hips engaged.
Read my message my brother
>POSTERIOR pelvic tilt
just a fancy way to say arch your back like a cat
That is anterior, morono
I did a big ab wheel routine last night and my shoulder hurt this morning so I think it was just doing too much of the rep, you're probably right.
I blame all the instructors and images for that. They always show you that you have to go completely parallel, it's so dumb. Yes you should be able to hold it parallel when you're trained enough, but it's dumb to do it for reps, and outright dangerous especially for noobs. Probably an ego thing
I am not educated enough on muscle activation and perfect ab roller form, but I am chiming in to state that anecdotally speaking, it feels like my core gets worked more when I stop 3/4 of the way like this anon suggests.
If I extend all the way out, i end up having to use other muscles to get out of the leveraged position, and my abs don't reactivate enough on the way up. It was hard for me to get used to since I'm so ingrained in "FULL ROM NO CHEATING" culture, but I do believe it is more effective.
That's exactly how I feel as well. Going full rom on ab wheel is nothing more than ego lifting
no, you just don't have the upper body strength to maintain rigidity
Dont listen to the idiots saying to avoid purple purple is a godsend roller
frickin dyels
For me, it's the ab slide. I extend all the way down, touch the floor with my pecker. 15 reps and I'm good. It does a great job of cutting them up. I think fatties must not be extending all the way because I highly doubt their claims of how easy and useless this exercise is.
AB wheel is great, just stay away from those with resistance.
What do people mean when they talk about squares, pentagons, hexagons, etc?
Sqaures are the sqaure ab roller, pentagons & hexagons are both memes, though some have made an ab roller that is in a hexagon shape but proffesionals like athleanX (he has a video about it) speak out against it since it doesnt actually do anything that the sqaure and circle didnt already do!
Yeah, they're great, just make sure you're doing exercise correctly and get beginner wheel (green) or you might never walk again.
Rolling out is the easy part but rolling in towards your legs is near impossible if your core isn't strong enough
they cost like 3 dollars, ofc they're worth it
Honestly eh. Just do leg raises. I bought a pair of expensive wheels where they rotate around the handle and they are great for uneven pec flies, but aside from that they are just lying there.
>3 wheels
>green
DYEL ALERT DYEL ALERT
I would like to have sexual intercourse with the woman in op pic.
I can't stop drifting bros
what wheel colour do I need to reach to move onto dual ab wheel rollouts?
neon green for the back wheel, whatever color you're currently using for the front
https://mangadex.org/chapter/f1e54921-bff3-4bf0-97e4-90d787cfb155/1
im quite clever