How to Do Ab Roller Wheel Push-Ups?

17 minutes read

To perform ab roller wheel push-ups, start by kneeling on the floor with your hands on the ab roller wheel directly beneath your shoulders. Keeping your back straight, slowly roll the wheel forward while lowering your chest towards the ground. Once your chest is close to the floor, push yourself back up to the starting position by engaging your core muscles. Repeat this movement for several reps. Be sure to keep your back straight and avoid arching or sagging during the exercise to prevent injury. With practice, you can gradually increase the number of reps and sets to improve your strength and endurance in the core muscles.

Best Ab Roller Wheel of April 2024

1
2023 Ab Roller Wheel with Knee Mat & Timer - Automatic Rebound Abdominal Roller with Elbow Support - Abs Workout Equipment for Women and Men

Rating is 5 out of 5

2023 Ab Roller Wheel with Knee Mat & Timer - Automatic Rebound Abdominal Roller with Elbow Support - Abs Workout Equipment for Women and Men

  • 【AUTOMATIC REBOUND DESIGN】Our ab roller with automatic rebound technology, automatic steel rebound intelligent auxiliary brake, built-in brake system, steel rebound more smoothly.
  • 【Abdominal exercise machine / flat support machine in one】Scientific force, automatic rebound, easy to use. Five layers of anti-slip materials, anti-noise and wear-resistant: anti-slip layer, reinforcement layer, shock absorption layer, noise reduction layer, support layer.
  • 【DOUBLE WHEEL DESIGN】This exercise abs roller has a wider front and back two wheels for smooth rolling and better control. It helps you work out every muscle and in your core and at the same time provides safer control of your body, especially for beginners.
2
Perfect Fitness Ab Carver Pro Roller Wheel With Built In Spring Resistance, At Home Core Workout Equipment, Red

Rating is 4.9 out of 5

Perfect Fitness Ab Carver Pro Roller Wheel With Built In Spring Resistance, At Home Core Workout Equipment, Red

  • Ultra-wide ab roller with built-in resistance and ergonomic handles to help maximize results of ab roll-out exercises
  • Interior kinetic engine uses a carbon steel spring to provide resistance and amplify abdominal and arm workout
  • Ultra-wide wheel tread offers stability when carving left, right or center for targeted work on obliques
3
Vinsguir Ab Roller Wheel, Abs Workout Equipment for Abdominal & Core Strength Training, Exercise Wheels for Home Gym, Fitness Equipment for Core Workout with Knee Pad Accessories

Rating is 4.8 out of 5

Vinsguir Ab Roller Wheel, Abs Workout Equipment for Abdominal & Core Strength Training, Exercise Wheels for Home Gym, Fitness Equipment for Core Workout with Knee Pad Accessories

  • 【More Accessible & Hassle Free】The 3.2 inch dual-wheel ab roller offers extra support and stability compared to the common single ab wheel. Equipped with a knee pad, this ab roller wheel delivers comfortable workout experience and caring protection. Just embrace the freedom of more thrilling and challenging routines without the hassle of using resistance bands!
  • 【Grow Six Packs Faster & Safer】The Vinsguir abs wheel targets your abdominals, hip flexors and back muscles. With dedicated practice, this exercise wheel will speed up your core & low back strengthening while lessoning your risk of muscle injury.
  • 【Efficient Exercise Equipment】Unlike big gym machines, or heavy weight benches, dumbbells and the like, the Vinsguir ab wheel roller is portable size-wise -- a compact design that enables you to take it anywhere to exercise, be it your home, office, gym, or outdoors
4
Vinsguir Ab Roller Wheel - Ab Workout Equipment for Difficult Abdominal & Core Strength Training, Home Gym Fitness Equipment, Exercise Wheel for Men Women (Black)

Rating is 4.7 out of 5

Vinsguir Ab Roller Wheel - Ab Workout Equipment for Difficult Abdominal & Core Strength Training, Home Gym Fitness Equipment, Exercise Wheel for Men Women (Black)

  • 💪【Precision Rotations】As one of the essential gym accessories to fine tune your six pack, this ab roller is a great tool to work on attractive, defined ab lines with precision, more challenge and depth, thanks to its slightly rounded wheel and therefore smaller surface area.
  • 💪【Amps up Your Ab Workout】With its uniquely designed slightly rounded ab roller and the width of 2 inches, the Vinsguir ab wheel takes your balance and dynamic stability to the next level, and is perfect for more advanced ab workouts for a rock-solid core. Are you up for it?
  • 💪【Sturdy & Durable】The ab roller for abs workout has a high-tensile (strong) steel core that supports up to 500 pounds. The handles are covered with EVA rubber cotton with finger grooves to provide superior comfort and protection as you exercise.
5
CAP Barbell Abdominal Wheel

Rating is 4.6 out of 5

CAP Barbell Abdominal Wheel

  • Perfect for toning your ABS and strengthening your arms
  • Contoured foam handles and non-slip wheels allows for comfort and stability for extended time periods of Use
  • Easy to Use and convenient to store or travel with; Assemble and disassemble in seconds
6
Abiarst Ab Roller Wheel, Abs Workout Equipment for Abdominal & Core Strength Training, Home Gym Exercise Wheels for Men Women, with Knee Pad Accessories

Rating is 4.5 out of 5

Abiarst Ab Roller Wheel, Abs Workout Equipment for Abdominal & Core Strength Training, Home Gym Exercise Wheels for Men Women, with Knee Pad Accessories

  • 【ULTRA-WIDE AB WHEEL】 The 3.2 inch dual-wheel ab roller offers extra support and stability compared to the common single ab wheel!
  • 【Amazingly Durable & Stable】The high-strength stainless steel shaft of the ab roller for abs workout can hold a maximum weight of 500 pounds for your safety. EVA rubber cotton handles provide nonslip and comfortable grip.
  • 【Grow Eight Packs Faster & Safer】The Abiarst abs wheel targets your abdominals, hip flexors and back muscles. With dedicated practice, this exercise wheel will speed up your core & low back strengthening while lessoning your risk of muscle injury.
7
EnterSports Abs Roller Wheel Kit, Exercise Wheel Core Strength Training Abdominal Roller Set with Push Up Bars, Resistance Bands, Knee Mat Home Gym Fitness Equipment for Abs Workout

Rating is 4.4 out of 5

EnterSports Abs Roller Wheel Kit, Exercise Wheel Core Strength Training Abdominal Roller Set with Push Up Bars, Resistance Bands, Knee Mat Home Gym Fitness Equipment for Abs Workout

  • DURABLE&SILENCE - This ab rollers is made of high-strength stainless steel shaft which can support 600 lbs, 3.2” width roller with the non-slip design let you roll across any surface without wobbling. The handle is covered by foam padding prevent hands from slipping during intense workouts.
  • EASY TO ASSEMBLE - It takes less one minute to assemble the wheel roller, it is easy to pack the exercise wheel to your gym bag, backpack or luggage, enjoy workout anywhere you want.
  • WORKOUT YOUR WHOLE BODY - Entersports roller wheel is designed as your personal fitness trainer. It works various muscles targeting your abs, hip flexors, shoulders, and back, burning your calories to shape a better figure.
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BLUERISE Ab Roller Wheel 2 Types Ab Roller No Noise Ab Wheel Easy to Assemble Home Workout Equipment Portable Abs Workout Equipment for Home Workout

Rating is 4.3 out of 5

BLUERISE Ab Roller Wheel 2 Types Ab Roller No Noise Ab Wheel Easy to Assemble Home Workout Equipment Portable Abs Workout Equipment for Home Workout

  • 【2 Styles】Two Styles of the ab roller are created by us according to different fitness groups and fitness habits. You can choose one of them according to your own fitness habits.
  • 【Non-slip】Two Non-skid wheels of the ab roller wheel for stable balance across any surface without wobbling or slipping for smooth, controlled movements.
  • 【Not Easily Deformed】The ab wheel is sturdy, durable, and safe to use. The material is non-toxic and tasteless, and well not deform easily.
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KLIK-POL Core Master 2023 - Abdominal Exercise Roller with Elbow Support, Automatic Rebound, Double Wheel Design, Perfect Home Gym Fitness & Abs Workout Equipment with a timer

Rating is 4.2 out of 5

KLIK-POL Core Master 2023 - Abdominal Exercise Roller with Elbow Support, Automatic Rebound, Double Wheel Design, Perfect Home Gym Fitness & Abs Workout Equipment with a timer

  • 【Elbow Support and Knee Matt】Say goodbye to uncomfortable workouts! Our Core Master Exercise Roller Wheel features a widened double-wheel design, complete with elbow support and a compact knee mat. This ensures correct force application during exercise and redistributes pressure away from your wrists to your core, significantly reducing the risk of improper form and lateral sway.
  • 【Durable and comfortable】The Core Master is constructed with multiple layers of high-quality material, including an anti-slip layer, reinforcement layer, damping layer, mute layer, and noise reduction layers. The thickened foam cushion design also offers extra elbow protection, preventing injury during extended workouts.
  • 【Maximize your workout】 Designed for both beginners and fitness enthusiasts, the stable triangular structure and automatic rebound feature of this ab roller make your workout more effective. The ab roller with elbow support design provides enhanced stability, reducing lateral movement and ensuring proper engagement of your abdominal muscles
  • 【Removable Timer】 Stay on track with your fitness goals using a removable timer, (uses LR1130 or AG10, 389, 390 battery. The battery is not included in the set) helping you achieve the perfect workout duration for optimal results


How to target different parts of the core with ab roller wheel workouts?

  1. For upper abdominals: Start with the ab wheel directly underneath your shoulders and keep your arms straight as you roll out. This will engage your upper abdominals more effectively.
  2. For lower abdominals: Place the ab wheel further out in front of you, beyond your shoulders, and focus on tucking your pelvis and contracting your lower abdominals as you roll out and back in.
  3. For obliques: Roll out to one side at a time, twisting your torso slightly as you do so. This will target the oblique muscles on the sides of your core.
  4. For overall core engagement: Incorporate full body rollouts where you start in a plank position and roll the wheel out as far as you can while keeping your core engaged. This will target all areas of your core simultaneously.


Remember to engage your core muscles throughout the entire movement and avoid overarching or rounding your back to prevent injury. Start with a few reps of each variation and gradually increase the intensity and number of repetitions as you build strength in your core.


What is the recommended cooldown after ab roller wheel exercises?

It is recommended to rest for 1-2 minutes between each set of ab roller wheel exercises to allow your muscles to recover and prevent muscle strain or injury. After completing a full workout session with the ab roller wheel, it is recommended to rest for at least 24 hours before performing the exercises again to allow your muscles to fully recover.


How to increase the difficulty of ab roller wheel exercises over time?

  1. Increase the range of motion: Start by rolling the wheel out further and further each time you perform the exercise. This will increase the amount of work your core muscles have to do to stabilize your body.
  2. Perform the exercise on an unstable surface: Try doing ab roller wheel exercises on a stability ball or Bosu ball to increase the difficulty and engage more stabilizing muscles.
  3. Add a weight vest or ankle weights: Increase the resistance by adding weight to your body as you perform the exercise. This will challenge your core muscles even more.
  4. Perform the exercise with one leg lifted: Lift one leg off the ground while rolling out with the ab roller wheel. This will increase the demand on your core muscles to stabilize your body.
  5. Increase the number of reps or sets: Gradually increase the number of repetitions or sets you perform during each workout. This will help to build endurance and strength in your core muscles.
  6. Slow down the movement: Focus on controlling the movement of the wheel, especially on the way back in. This will increase the time under tension for your muscles and make the exercise more challenging.
  7. Perform variations of the exercise: Try different variations of the ab roller wheel exercise, such as side rolls or diagonal rolls, to challenge your core muscles in different ways.


What is the benefit of using an ab roller wheel?

Using an ab roller wheel is an effective way to strengthen and tone your abdominal muscles. It targets the core muscles, including the rectus abdominis, obliques, and transverse abdominis, leading to improved strength, stability, and balance. Additionally, using an ab roller wheel can help improve posture, reduce the risk of back pain, and enhance overall athletic performance. Regular use of an ab roller wheel can also help increase muscle definition in the abdominal area and aid in achieving a more toned and sculpted appearance.


What is the recommended rest period between sets of ab roller wheel exercises?

The recommended rest period between sets of ab roller wheel exercises is typically 30 seconds to 1 minute. This allows your muscles to recover enough to perform the next set with proper form and intensity. Adjust the rest period based on your fitness level and how your body feels.


What is the difference between regular push-ups and ab roller wheel push-ups?

Regular push-ups primarily work the chest, shoulders, and triceps, while ab roller wheel push-ups primarily work the core muscles, including the abs and obliques.


Regular push-ups are done from a plank position with hands slightly wider than shoulder-width apart, while ab roller wheel push-ups involve holding onto an ab roller wheel with hands directly underneath the shoulders.


Additionally, ab roller wheel push-ups require more stability and balance due to the rolling motion of the wheel, making them a more challenging exercise compared to regular push-ups.

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