Wheel of fitness

GET ON IT Using a  simple tool like Ab Wheel can aid  in toning your muscles better. And it need not be an intense workout, says Neeraj Mehta

It’s an inexpensive fitness tool. It provides you with a simple technique to do both, intensive and mild workouts. You can use Ab Wheel roller to tone your  body. An individual can use the equipment to his/ her convenience, depending on their fitness level, flexibility and muscles strength.

But is essential to get guidance from an expert, because wrong postures and movements during the use of Ab Wheel can lead to serious injuries.

For tyros
Lie down in a prone position. Be on your knees and hold the roller from both sides with your hands. Slowly go forward, but remember, there should be an arch in your spine and hip. Reach a point at your strength level where you can balance your body on your knees and arms.

Variation 1: Both knees on the ground and go forward.
Variation 2: One knee on the ground and one leg straight.
Works best for: Abs, lower back,
shoulders, arms.

For pros
Lie down in the prone position. Be on your knees and hold the roller from both sides with hands. Slowly go forward, but

remember, there should be an arch in your spine and hip. Reach a point at your strength level where you can balance your body on your knees and arms. Now, both the knees are off the ground and your body is balancing between your toes and hands (which are holding the roller).

To make it more intensive, you can start with the standing position: Bend down, put the roller down and go with it, keeping the pelvic and mid-section tight and arched. Go forward with your strength level and balance with no jerk.

Variation 1: Start with the easy level, but when going forward, keep both knees off the ground.
Variation 2: Start with the standing forward, bend down and go forward.
Works best for: Abs, lower back, hip flexor muscles, thighs, shoulders, arms.

But, remember
The body should be in a plank position. Maintain the posture during the
movement.

Never hold your breath while
performing the exercise. Inhale when
going forward and exhale when come to the starting position.

Don't hyper-extend your lower back; it leads to lower back injury.
If you feel discomfort after performing some reps, stop and rest. Do not
compromise on the technique.
Do not do any jerky or bouncy movements.

(The author is fitness expert, nutritionist & director, GFFI Fitness Academy, Delhi)