This is the year to be the fittest “you” yet, and we have the perfect training companion to get you strong from the inside out; the SMART Core Wheel.
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, you can expect to expose your core to next-level fitness right out of the box.
In fact, get one for yourself AND your fitness friend and introduce a #abchallenge to your 2021 fitness routine and #2021goals.
Why it’s different
First of all, don’t underestimate this fitness tool. It’s no gimmick; it really does go above and beyond the 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 as your whole chain of muscles from your hip flexors and up toward your shoulders has to labor together to stay in form.
Starting a routine with the SMART Core Wheel
Even if you are pretty fit, you’ll find that the core wheel will offer you 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 SMART Core 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.
It takes quite a bit of control and strength, from both your core and your entire body working in sync, to correctly use the tool. 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.
Try these moves first: Beginner Core Wheel
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.
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.
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.
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 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 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.