When it comes to training your midsection, there are a lot of things you can do. But if you’re looking for something different, we challenge you to try the SMART Core Wheel. Not only will adding this new training stimulus keep things fun, but you can also expect to expose your core to next-level ab wheel exercises right out of the box.
Core wheels are a great combination of isometric and dynamic exercise making it the real deal when it comes to functional fitness. It’s not only a perfect tool for abdominal training but an extremely effective tool in the overall development of your midsection and upper body.
Why it’s different this ab wheel?
First of all, don’t underestimate this fitness tool. It’s no gimmick; it really does go above and beyond typical ab training. Your body will tell you from the first roll out that it’s working.
The everyday functions of your midsection include twisting, flexing, bracing, and extending. The purpose of building core strength is to help make these movement patterns better while reducing the chance of injury. Crunches, oblique twists, and planks are all excellent ab workout choices, but you may miss out on helping your body reach high or far if you don’t integrate extension work into your routine. Starter extension moves include inchworms, superman reaches, and long lever planks, but if you’re looking for the game-changer in core strength, the instability that comes with rolling your torso out on a wheel will take you to the next level.
The SMART Core Wheel works by forcing your body to function in synchronized control. You need to us your whole chain of muscles from your hip flexors to your shoulders to work together to stay in form.
How does a core wheel work?
The true power of the core wheel lies in its simplicity. The basic premise is that you start on your knees or standing, grab the handles with your hands, and set the wheel on the ground. Next, you roll forward until your body is fully extended, then roll back to the starting position. Additionally, because our core wheel also comes with foot straps, there are a whole host of exercises that you can do with your hands on the floor, feet strapped to the pedals, and use the wheel to roll your feet back and forth.
The core wheel rollout exercises engage your entire mid-section, and when working altogether, these muscles act like a corset pulling everything in. The core wheel actively recruits your stabilizer muscles to keep you from falling over –internal obliques, external obliques, and transverse abdominis. Rolling the wheel fires up your rectus abdominis. Your upper body even gets in on the action by engaging the erector spinae (muscles along your spine) and latissimus dorsi (broad muscles on both sides of your back), as well as your deltoids (shoulders), chest, biceps, and triceps.
But the real key here is all about synchronized control. The whole chain of muscles from your hip flexors and up toward your shoulders must work together to stay in form with no breaks in the chain.
Remember, it takes a lot of control and strength, from both your core and your entire body, to use this tool correctly. Proper form will help you from straining your lower back or putting too much stress on your joints. It’s always better to do one good move in proper form than ten moves in poor form.
Be sure to keep your spine neutral, chin tucked, and brace your abs. Your goal should be to avoid arching your lower back as you roll out. If you feel this happening, reduce your range of motion (shorten the roll). Avoid putting too much stress on your shoulders, wrists, elbows, and back.
Starting a routine with the SMART Core Wheel
Even if you are pretty fit, you’ll find that the core wheel will offer some fantastic challenges to your body. To prevent injury, you’ll want to practice building core strength with your body weight.
1. First, build a base of core strength.
Build these non-core wheel moves into your workout routine to be more successful with your core wheel progression.
- Plank Holds
- Bird Dogs
- Plank up-downs
- Low plank mountain climbers
2. Add a few Ab Wheel Exercises
Next, add a core wheel segment to your ab training regimen. The key to success is to work this tool into your routine in a progressive format. Start with the beginner moves, and don’t be discouraged if you can only do a handful.
Try these moves first: Beginner Core Wheel Exercises
Here are some exercises to try right out of the box. Perfecting these moves first will boost your form (and confidence!) to get the basics down before you move on to more challenging moves.
Even if you want to jump right into the intermediate and advanced moves on the core wheel, you’ll have better success if you master the form in the beginner moves. It will improve your control when the weight shifts in the wheel.
PLANK HOLD: Place your hands on the pedals and position them directly below your shoulders. Your feet should be hip width apart. Lift to a plank hold
KNEE ROLL-IN: Start in a plank hold (see move 1). Drop your knees to the floor and roll the core wheel back toward your body. Roll out again until your hands are under your shoulders and lift back to plank hold. Repeat.
KNEE ROLL-OUT: Start in kneeling position. Roll the wheel away from your body as far as you can go while keeping your abs braced, your back free from strain. As you get more experienced with the core wheel, you will be able to reach your arms all the way out, and your body hover directly above the floor.
SIDE ROLL-OUT: Start in kneeling position. Roll the wheel away from your body as far as you can go while keeping your abs braced, your back free from strain. As you get more experienced with the core wheel, you will be able to reach your arms all the way out and your body hover directly above the floor.
Want to see these moves in action? Click here: 4 Basic Moves for the Core Wheel – YouTube
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3. Next, add a few more SMART Core Wheel Exercises
Before you know it, your muscles will become stronger and learn to work together, and you’ll be adding to your rep count in no time. When you’re ready, move to the intermediate and advanced moves. Even if you want to jump right into the intermediate and advanced ab wheel exercises, you’ll have better success if you master the form in the beginner moves. It will improve your control when the weight shifts in the wheel.
Here is your next three #corewheelchallenge moves to try with your friend
- SMART Core Wheel Knee Rollouts with Opposite Knee Plank Mountain Climbers
- Plank Hold on SMART Core Wheel with Feisty Floor Sprints
- Round the World Pike Ups with the SMART Core Wheel
Want to see these moves in action? Click here: Core Wheel Challenge – YouTube
Plank Hold Tap Outs: Place your hands on the pedals and position them directly below your shoulders. Feet should be hip width apart. Lift to a plank hold. Keeping your hips from dipping down, tap one foot out past hip-width and return, and repeat with the other foot. As you’re building strength, return to the knees for a break.
Core wheels provide a unique and effective way to train your core. With the combination of isometric exercises and dynamic movements, core wheels can assist in achieving optimal fitness goals. Strength and stability are two key components that the core wheel is designed to focus on, and the results are undeniable. The low impact nature of the device makes it a suitable choice for those just starting out or who are recovering from an injury. Ab wheel exercises are an effective addition to any workout routine, providing a great way to strengthen your core muscles and improve your overall health.