What's up guys?
Jeff Cavaliere, ATHLEANX.COM.
So what is the best home Ab exercise that you can be doing if you want to get an impressive
set of Six Pack Abs?
Well I've got some good news.
For a lot of you out there, you've probably own this and you probably stopped using it
a long time ago too.
It's an Ab Wheel.
And it's something that we have, probably had hid in our closet that anybody can use
at home.
It costs about 10 bucks to buy one.
The reason why this is my favorite home Ab exercise is that if you do it right it delivers
serious results.
And most importantly, it trains the Abs for one of their major functions, which is an
anti extension function.
So, how do we do it?
That's the whole point, if you're not strong enough to do this, you can hurt your back
doing the Ab Wheel.
So we have to qualify first your Ab strength.
The first thing I would recommend is, if you want to determine whether or not you should
be doing this Ab exercise,
then you try to put yourself out in what we call the a Cliff Hanger Plank Position.
Which is, hands out in front of our heads on our fingertips and you walk yourself out.
And if you can't properly hold this position without caving in the low back, then you probably
should never touch an Ab Wheel.
The reason why the Ab Wheel is a lot more difficult than a regular Plank really comes
down to one thing,
and it's the amount of surface area that you have in contact with the ground to control
your body.
When we have the entire length of our forearms on both sides, we have a lot more balance
and stability from below therefore a lot less challenge on your core.
When you switch to the Wheel, now your only point of contact is this one skinny wheel
and our hands are really balancing now on the wheel as well.
So we've got an added challenge.
If you're ready for the Ab Wheel, then you've got to make sure you're doing it right.
And this is how you do it.
The biggest and most important point I can tell you guys is the wheel should stay underneath
your shoulders when you start.
The next thing you want to do is squeeze your glutes with everything you've got, with everything
you've got.
What that will do is it will help to keep you in a posterior tilt now we're working
the core form above and below, the front and the back.
When you move out, the biggest problem is guys will use their arms first and what that
does is it automatically brings you into an anterior pelvic tilt,
or this low arch position in my back, ok.
The big swooping position in my low back.
You want to move your hips and the wheel together.
So as we kneel here, the first move, is hips go out with wheel, together, together, together,
ok.
The point is, you move them until your torso is in one straight line.
Once the torso is in one straight line meaning my butt through my back,
then I can let the wheel move out by itself as I continue to hold that straight position
in my Abs.
From here I do a Straight Arm Lat Pulldown and come back up to the top and go.
Out, out here, squeeze the butt and come back up.
So there you have it guys.
Again encouraging news for those of you that own one of these and stopped using it.
Because really when you're home if you do this Ab exercise right and you have the requisite
strength to do it, there's no better.
Guys if you're looking for a program that trains you with the best exercises, telling
you how to do them properly, so you don't get hurt when you're doing them,
and most of all helps to deliver results in the shortest period of time possible, that's
what ATHLEANX is all about.
That's what our ATHLEANX Training System is all about and that's what training like an
athlete is all about.
Let's start using your muscles the way they prefer to be worked and you'll start seeing
a lot faster results.
If you found this video helpful guys, make sure you leave your comments and a thumbs
up below, and let me know what else you want to see.
Washboard Wednesdays once a week we'll cover whatever it is that you want me to cover when
it comes to your Abs.
I'll see you back here again real soon.