How to Do Ab Roller Wheel Side Planks?

17 minutes read

To perform ab roller wheel side planks, begin by first kneeling on the ground and then gripping the handles of the ab roller wheel with your hands. Slowly roll out the ab roller wheel in front of you until your body is in a straight line from your head to your knees. Next, engage your core muscles and rotate your body to one side, lifting one arm towards the ceiling and balancing on one hand. Hold this position for a few seconds before returning to the starting position. Repeat on the other side. This exercise helps to strengthen the core muscles, as well as the obliques and shoulders. Be sure to maintain proper form throughout the exercise to prevent injury and maximize the effectiveness of the workout.

Best Ab Roller Wheel of April 2024

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

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

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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

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

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

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CAP Barbell Abdominal Wheel

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CAP Barbell Abdominal Wheel

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

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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

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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

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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

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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

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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

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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

  • 【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.
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How do I breathe correctly while performing ab roller wheel side planks?

To breathe correctly while performing ab roller wheel side planks, you should focus on inhaling and exhaling deeply and steadily through your nose during the exercise. Here are some tips for breathing correctly during ab roller wheel side planks:

  1. Start by taking a deep breath in as you prepare to perform the exercise. This will help you stabilize your core and engage your abdominal muscles.
  2. As you roll the ab roller wheel out to the side and lower your body into the plank position, exhale slowly and steadily through your mouth. This will help you engage your obliques and maintain proper form.
  3. Hold your breath briefly when you reach the fully extended position of the exercise, then inhale slowly and deeply as you roll the ab roller wheel back to the starting position.
  4. Remember to continue breathing in a controlled manner throughout the entire exercise. Avoid holding your breath or breathing too shallowly, as this can cause you to lose stability and control.


By focusing on deep, steady breathing during ab roller wheel side planks, you can better engage your core muscles and improve your overall performance.


How often should I incorporate ab roller wheel side planks into my workout routine?

It is recommended to incorporate ab roller wheel side planks into your workout routine 2-3 times per week. This will allow your muscles to properly recover and adapt to the exercise without causing strain or injury. Remember to also focus on proper form and technique to ensure maximum effectiveness and prevent injury.


What muscles are targeted during ab roller wheel side planks?

During ab roller wheel side planks, the primary muscles targeted are the obliques (side abdominals) and the transverse abdominis (deep core muscles). Additionally, the muscles in the shoulders, chest, and arms are also engaged to stabilize the body and support the movement.


What are the key differences between ab roller wheel side planks and regular planks?

  1. Targeted muscles: Ab roller wheel side planks primarily target the obliques (side abdominal muscles) along with the core muscles, while regular planks mainly work the front and side abdominal muscles.
  2. Dynamic vs. static movement: Ab roller wheel side planks involve a dynamic movement as you roll the wheel back and forth, engaging a wider range of muscles compared to the static position of regular planks.
  3. Stability and balance challenge: Ab roller wheel side planks require more stability and balance as you move the wheel in different directions, while regular planks focus more on maintaining a stable position.
  4. Intensity: Ab roller wheel side planks can be more intense and challenging compared to regular planks due to the added movement and engagement of multiple muscle groups.
  5. Equipment needed: Ab roller wheel side planks require an ab roller wheel, while regular planks can be performed without any equipment.
  6. Variety: Ab roller wheel side planks offer a different variation to traditional planks, providing a new challenge and targeting different muscle groups.


What is the correct form for ab roller wheel side planks?

The correct form for ab roller wheel side planks is as follows:

  1. Start by positioning the ab roller wheel on the ground and kneel down behind it.
  2. Place your hands on the ab roller wheel handles and extend your body out into a plank position, keeping your body in a straight line from your head to your heels.
  3. Engage your core and slowly roll the ab roller wheel out to the side, while keeping your body in a straight line and not letting your hips drop.
  4. Hold the side plank position for a few seconds, then slowly roll the ab roller wheel back to the starting position.
  5. Repeat on the other side.


It's important to perform this exercise with proper form to avoid injury and effectively target your core muscles.


What is the difference between regular side planks and ab roller wheel side planks?

Regular side planks are a bodyweight exercise that involves lying on your side with your elbow directly beneath your shoulder and lifting your body into a straight line, supported by your forearm and feet. This exercise primarily targets the obliques and other core muscles.


Ab roller wheel side planks incorporate an ab roller wheel into the exercise, adding an additional challenge for the core muscles. In this variation, the forearm that is on the ground is placed on the ab roller wheel, which adds instability to the exercise and requires greater core strength and stability to maintain the side plank position. This variation also requires more coordination and balance than traditional side planks.

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