Gymnastic roller for the press: what muscles work, exercises with the wheel

To become the owner of beautiful abdominals, you don’t have to go to the gym. A properly designed training program, strict adherence to the schedule and the right choice of sports equipment allow you to achieve significant results even at home. Among the devices that will help achieve your goal, many people overlook such a projectile as a roller. It allows you to involve a whole complex of muscle groups in the work.

Exercises with an ab roller mistakenly seem simple to many. This is not true. Exercises with this sports equipment are quite difficult. The roller is a small-sized and very effective simulator. It allows you to diversify strength training, increases the efficiency of performing static movements, and also strengthens many muscle groups.

Ab roller - what is it and what types are there?

The roller, in its standard design, is a wheel with horizontal handles on the sides. Over time, the machine has been modernized and taken on new forms, but the principle of its operation has not changed at all, with the exception of the addition of foot pedals in some brands.

There are several types of fitness wheels:

• With one or two wheels in the center and two handles on the sides, this is a classic option. Exercise machines vary in shape, diameter and wheel width, which affects stability when performing exercises. Also, for stability, models are made of four small wheels (the arrangement of the wheels is like in a car) with handles on the sides.

• A roller with two wheels separated by a handle. Such simulators make it possible to complicate your workouts, allowing you to perform exercises with one hand, which is impossible to do with the previous option.

• Wheel with foot pedals. This type of exercise machine allows you to diversify your workouts by including twisting in the program by rolling the wheel with your feet.

Also, a feature of some exercise machines is the presence of a return mechanism that allows you to easily return to the starting position, which simplifies the task for a beginner.

Class Rules

Let's look at the main features of training on such simulators.

1. Choose a model that suits your capabilities (based on your physical condition). There are types in which a special cable is attached to each hand, which increases resistance and increases the effectiveness of the exercises, but it is better not to purchase this option for beginners.
2. The workout should begin with a warm-up.
3. Perform breathing exercises correctly (inhale when starting the exercise, exhale when returning to the starting position).
4. The first time, do fewer approaches; for starters, 3-5 approaches for each exercise will do. After each approach, give the body time to recover, otherwise the effectiveness of the result will be reduced. For an exact quantity, the approach can be done with a counter that will maintain the pace and take into account the number of exercises.
5. Give your muscles a rest. Train every 2-3 days. Daily exercise can lead to fatigue.

What muscles work on the ab roller?

In addition to the main muscle, the rectus abdominis, exercises with a roller involve a large number of muscle groups, namely:

• Oblique abdominal muscles.
• Latissimus dorsi muscles.
• Lumbar extensors.
• Trapezius muscle.
• Pectoral muscles.
• Round muscles of the back.
• Diamond-shaped.
• Serratus muscles.
• Deltoid muscles.
• Gluteal muscles.
• Leg muscles - work statically if the roller does not have special pedals.
• Shoulder muscles - biceps, triceps.

conclusions

When planning to purchase a gymnastic roller to shape your abs at home, you need to remember that:

• when choosing a suitable model, it is important to take into account the maximum permissible weight of the person who will use the sports equipment;
• special attention must be paid to the number of wheels, dimensions of sports equipment and type of exercise machine;
• You should also study indicators such as the materials used, the weight of the product and the duration of the warranty period.

Pros and cons of working out with an abdominal wheel

Wheel advantages:

• Strengthens core muscles. Thanks to training the stabilizer muscles, coordination and balance improve.
• Increases strength and endurance, depending on repetitions and degree of load.
• Increases the elasticity of muscle fibers by stretching them.
• Increases joint mobility.
• Improves the shape of the shoulder girdle and torso.

Disadvantages of the simulator:

• Not all models make it easy to maintain balance. Some people find it difficult to maintain balance on the wheel, so there is a risk of falling.
• The complexity of the technique takes a lot of time to master the simulator. The first time you cannot complete the exercise with the full range of motion.
• Most of the muscles with the roller work statically; the machine does not involve the leg muscles in dynamic work, mainly training the torso.

Basic mistakes

• The most common mistake is a violation of safety regulations. Beginning athletes do not consider the abdominal roller to be a full-fledged exercise machine and often violate the correct execution. As a result, back pain, muscle strains, joint problems, not to mention other injuries appear. In addition, improper exercise will greatly delay the increase in muscle mass.
• Excessive zeal is not always good. If you try to do the maximum number of approaches in the very first lessons, even through pain and suffering, this will not lead to anything good. A back injury takes a very long time to recover and brings a lot of discomfort. Group fitness classes will help you monitor your program.
• Classes with a roller are not for speed, but for strength and endurance. You need to roll the apparatus and work with the body slowly, measuredly, lingering in the main positions for several seconds.
• Even if it doesn't hurt at first, your knees will still get injured. Exercising on a bare floor can lead not only to pain in the knee joints, but also to tissue inflammation. You should use a special rubberized mat that is well fixed.
• This sport is not suitable for recovery from serious injuries; you cannot practice with a roller if you have a hernia or other problems with the spine, which may worsen after such a serious load. If there are minimal problems, you should first contact your doctor or trainer for advice.

The gymnastic abdominal roller is a simple but very effective exercise machine. Even after a difficult level, there are professional classes with diagonal stretching and additional load. Therefore, you can pump up the muscles of the abs, legs, and back in this way at any level of training.

Technique for performing exercises with an abdominal wheel

1. Get on your knees with a mat under them.
2. Place your palms on the handles of the wheel and take the starting position - hands under your shoulders.
3. From the position, tensing the muscles of the abdomen, back and buttocks, while inhaling, roll the wheel further away from you, trying to lower your torso on straight arms as low as possible to the floor. Don't bend your elbows.
4. Exhale, maintaining tension in the muscles, and return through effort to the starting position.

Exercise options

Rolling the wheel while twisting to the sides. The movement remains the same, but from the middle of the amplitude the wheel is rotated to the side while contracting the oblique abdominal muscles. Turns are performed alternately.

Performing the exercise with straight knees. In this case, the plank position is assumed and stabilized. The wheel rolls as far as possible from the body and when lifting, the legs are not involved in the work and do not bend.

To simplify the previous option, you need to place your feet wide apart from each other. The movement remains the same, but due to the positioning, the return will be much easier.

If you use rollers with a handle between two wheels, then you can master the one-handed option. The movement is the same, but only one hand holds on to the wheel, and the second remains to rest on the floor, or is placed behind the back.

Features and purpose

An abdominal roller, or gymnastic roller, is a small wheel with handles attached to an axle. The diameter is usually 15–20 cm, but there are models of other sizes. The smaller this parameter, the more difficult it is to exercise with the simulator, the more effort you need to put in. There can be 1, 2 or 4 wheels (on some products it is possible to install or remove an additional roller).

The cheapest options are equipped with plastic handles, while the more expensive, comfortable ones have rubber handles.

Despite the simplicity of the design, the press wheel allows you to:

• qualitatively strengthen all abdominal muscles;
• create relief of the buttocks and thighs, tighten them;
• make your arms stronger;
• work some back muscles.

Training with a gymnastic roller is quite a heavy cardio load. It involves almost the entire body, you just need to study which muscles work:

• press - oblique, straight;
• back - broadest, large round, lumbar;
• chest, shoulders - lower part of the pectoralis major, dorsal deltoids, teres major;
• forearms and wrists, biceps, triceps;
• core muscles;
• quadriceps.

A maximum of two square meters of space is sufficient for training. The rubberized rim of the roller does not create noise when moving and does not leave marks on the floor.

The benefits of exercise become noticeable quite quickly, but you need to train regularly. The load of exercises with a gymnastic wheel is adjustable: for women and men, for those who have been working on their body for a long time and effectively, and for those who are just starting this process. But their basis is almost the same: you need to roll the roller back and forth with your hands, fixing the position of the body at the beginning and end of the action. The lesson itself takes no more than twenty minutes.

The disadvantages of the simulator include the lack of prospects for its use for professional athletes. It is useful to maintain your existing shape and work with your own weight. However, it is impossible to progress in sports activities by increasing the load on the deadlift or working with increasing weights.

Top 3 manufacturers of fitness ab wheels

Gymnastic wheel from Sima Sport

Brand of budget exercise equipment for home use. A roller with a double wheel, 17 cm in diameter, and handles on the sides will provide a full load on all target muscle groups. The manufacturer has included a mat to support your knees. Approximate cost from 490 rubles.

Bradex Ab Wheel

“Ideal Abs” – a gymnastics roller with a return mechanism and a wide tread that protects against falls, makes training easy for beginners. The ergonomically shaped handles are made of non-slip material, and the base is made of carbon steel. A mat is included. Approximate cost – 1610 rubles.

Ab roller from Star Fit

The RL-102 PRO gymnastics roller with comfortable neoprene handles (internal material is plastic), following the contour of the hand, and two wheels increase the comfort of exercise. The diameter of the wheel is 16 cm. The diameter of each handle is 11.5 cm. The exercise machine can withstand weight up to 200 kg. Approximate cost from 700 rubles.

Where to buy (tips for purchasing)

Buying such equipment is not difficult; they are sold both in regular sports stores and in online stores. Compare the functionality of the offered models and choose the one that suits you. You can order online on the website, an online consultant will select the model you need, tell you what types are currently on sale, and which company is best to purchase.

In the article, we analyzed the popular models of ab rollers, what types and types of rollers there are, how much each model costs, the main advantages and disadvantages of each of them. Before purchasing such a simulator, if you have a medical condition, it is better to consult your doctor about the presence of contraindications. He can also tell you where to start and which exercises will be most effective for you.

Recommendations for training with a fitness wheel

• Select the amplitude of movement individually; if at first you cannot lower the body low, bring the wheel to the point from which it will be easier to return back. Then gradually increase the incline.
• Don't train too often; your muscles get a lot of work with the roller, so give them a rest.
• If you can perform the exercise no more than 5 times with full technique, it’s okay, this will increase muscle strength.
• Gradually increase the number of repetitions or proceed from easy options to complex ones.

Tips for choosing

Depending on your level of physical fitness, the following choices are appropriate:

1. For beginners, as well as those who do not plan to exercise regularly, a wheel with a return mechanism or a regular double wheel is sufficient.
2. A universal option is a regular single fitness roller.
3. For those who have completely mastered working with it and want to improve the existing results, a wheel with an offset center is needed.
4. For those who want to work out all the muscles of the body, there is a trimmer wheel with pedals or expanders. A variety of loads during training will provide a complex effect.

The manufacturing material affects the comfort of using the projectile and its durability. The axle and bearings in any modifications are made of metal. For the body and other parts the following is used:

1. Plastic is the cheapest option, designed for weights up to 100 kg. It is not convenient for regular training, but it is advisable for a beginner to purchase such a simulator to decide whether this type is suitable for home exercises. A plastic roller purchased for light-weight girls can last quite a long time.
2. Plastic for the wheel plus rubber for the handles is not much more expensive, but significantly more convenient to use. Hands, even sweating, do not slip, especially if the handles of the exercise machine have a textured surface.
3. Rubber (especially super-dense rubber) is the most wear-resistant option, withstanding frequent use and heavy weight.

Thanks to its high resistance and spring properties, working out with a rubber roller is much more pleasant.

Plastic

Rubber

Combination of plastic and rubber
A few more notes regarding the choice of parameters:

1. The diameter of the wheel determines how much force is required to move it. The smaller it is, the more difficult it is to exercise with the simulator.
2. With the weight of the device, the opposite is true - the greater its mass, the more difficult it is to perform the exercises. This is why a plastic sports roller is optimal for beginners. Its cost is low, and if you quickly master it, you can change it to a heavier rubber one.

Manufacturers of expensive models designed for people with good athletic training often include gloves and a gymnastic mat for exercise. The first is convenient to use to prevent the formation of calluses from intensely turning the handles and sliding off them, and the second is useful if the body is supported on the knees.

Beginners should choose a trainer with two wheels

The smaller the diameter of the wheel, the more difficult it will be to exercise with the roller.

Popular manufacturers

Due to the low cost of products, the top of the list of popular manufacturers in the country are occupied by Chinese companies Ab Wheel, EcoFit, Rising, LiveUp and others. Their products belong to different price categories, and for those who like to pump up their abs without leaving home, the quality is quite consistent with the cost. In second place are Polish ab rollers. Products from the brands HMS Fitness, SportVida, and Spokey are popular on the Russian market.

Abdominal wheels from Tunturi (Finland) and especially Perfect Fitness (USA) are of excellent quality, high-tech, very durable and wear-resistant.

By starting with simple exercises with a gymnastic roller and increasing the load over time, making the workouts more complex, you can achieve good results in working out most of the muscles of the body. However, it is important not only to know how to exercise correctly, but also to remember the warnings of doctors. This exercise machine should not be used by those who have an unhealthy spine or other problems with the musculoskeletal system.

Perfect Fitness

Tunturi

SportVida

Ab Wheel

HMS Fitness

LiveUp

Spokey

What is a simulator?

The gymnastic roller looks like a wheel, in the center of which handles are attached on both sides. The diameter of the wheel is on average 15-20 cm. The larger it is, the less the load on the muscles and the easier the workout. The roller is made of durable plastic. Some models have a rubber coating on the wheel edge for safety and comfort during exercise. For convenience, the handles are covered with soft foam or textured rubber.

Some versions of the rollers are equipped with pedals. They make it possible to add new exercises to the gymnastics complex and work out other muscle groups.