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Ab Exercises for Women

Cathy Serif’s Ab-Wheel Workout

What you need to do to work up to the ab wheel.

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The ab wheel does what not many ab exercises can do — it works the entire core. When you perform movements on the wheel correctly, you activate your abs, glutes, lower back muscles and obliques as one unit.

The truth is, however, it’s difficult to master the ab wheel. Oxygen Ambassador Cathy Serif knows this all too well, and breaks down what you need to do to get strong enough for the ab wheel.

The most important aspects of this exercise progression are:

1.  Gain core foundational strength first with broad planks, stability-ball plank and stability-ball roll outs before attempting the ab wheel.

2.  After you build foundational core strength, progress to using a band or tubing for assistance before attempting the ab wheel with no assistance at full range of motion.

Ab Wheel Basics:

The Setup: Round your spine, engage your abdominals.

Execution: Roll out into extension with a focus on engaging your abdominals and keeping your spine slightly curved.

Return: Return to the starting position by using the abdominals, not the hips.

For more on getting the most out of your ab wheel and fine-tuning your form, check out The ‘Wheel’ Deal on Ab Wheels.

5 Exercises to Help You Master the Ab Wheel

1. Broad Plank

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2. Stability-Ball Plank

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3. Stability-Ball Roll Out

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4. Ab-Wheel Rollout With Tubing/Band

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5. Ab-Wheel Rollout

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