Today’s question is about getting an ab wheel workout without the stress on your elbows…

I got my ab roller today and can do between 15-20 without stopping but my arms hurt after i’m done. I think i’ll do it with the wheel a bit closer to my head, instead of with outstretched arms. It’s not the muscles in my arms that hurt it’s the joints in my elbows. Would this still be as effective?

-Elbow Ellen

Hi Ellen,

I think that would still hit your abs and be effective. Not exactly the same since the leverage is changed, but still a workout.

However, it seems like an odd position to be in. I tried it, and it felt awkward and harder to stay balanced. Plus it didn’t seem like it would be any easier on your elbows.

I’d have to see a video of your form to be sure!

The good news is, I have a better idea.

What I’d recommend instead of the ab wheel is getting a set of Valslides or the cheaper alternative – furniture sliders. You can do the ab roll out on these, but put your forearms/elbows down on the pads.

This way your weight is on your forearms and your elbows don’t move. It really takes your arms out of the equation. I tried it and it still felt like a pretty good ab workout.

The set of furniture sliders will also allow you to do the reverse ab roll out where your arms stay still and your legs extend backward. This should also ease the stress on your elbows.

Today’s question is about exercising with the ab wheel but feeling it in your arms and back, rather than your abs…

When exercising with the ab wheel, I only feel it in my back! What am i doing wrong?

Sincerely,
BabyGot Back

Have no fear, this is a very common problem.

First, make sure you’re using correct form. Concentrate on flexing your abs, keeping them tight throughout the entire exercise. Really focus on using your abs to roll back and keep yourself under control.

But a common problem, especially if you are new to working out like this, is that your lower back might not be very strong yet. While your back isn’t the focus here, it’s still involved in the movement, so if it isn’t ready, it will be sore even when you use proper form.

To remedy this, add more ab and back exercises (like the plank and superman) into your routine.

Others have commented that they feel it in their arms. This is usually one of two things:

• 1) You just did an arm workout and your arms are too sore to support your body right now.
• 2) Not focusing on your abs enough.

Most likely, it’s the second one. I can’t stress this enough – you really have to focus on your abs.

On the way out, it’s not too hard – your abs are braced to keep your body in line. But coming back, you really need to flex your abs. It’s almost like your abs are pushing on your back and butt to move them. Your arms are relaxed and just following along. Don’t pull with your arms.

Keep exercising and working on your form and you should improve significantly.

The product I like to refer to as the “ab wheel” has been around for years, probably long before I was born. It’s simple yet extremely effective. As some of the best exercises are.

The ab wheel is just a wheel on a stick. No more, no less. They are cheap and you can build one yourself for a few dollars, or for free if you can find the parts lying around. A plastic one may cost $10, and a free one could be built from a piece of pipe stuck through an old wheelbarrow wheel!

The main exercise is simple – kneel down with the wheel in front of you, roll out until you are stretched out, and then roll back. It will hurt! You may just collapse if you roll out too far, but eventually you’ll get the hang of it. It is almost a full-body exercise; it really works your arms, abs, and back.

Contract your abs the whole time to keep good posture, and remember to breathe.

There’s also a fancy ab wheel out there… it’s called the Power Wheel. With the PowerWheel, you strap your feet in and then roll your feet out while your arms stay in one spot. It costs $60, but it will probably last quite a while and will surely give you a good workout. I may review one in the future.

Ab Wheel In Use!

Here’s a video demonstration of how to use the ab wheel:

My final verdict is…

I highly suggest you get one of these. Whether you buy it or build it, get one and use it!

And when you start to use it, go slow. Only do a few repetitions the first time – you’ll feel it the next day!

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