A gymnastic wheel is a sports equipment that is used to strengthen the abdominal muscles. Roller exercises are quite difficult, however, with the help of such training, it is possible to get rid of body fat and tighten the skin in the waist area in a fairly short time. This projectile is a small-diameter roller with two handles on the sides. It takes up very little space in the room and is affordable, which gives it a big advantage over the most modern ab machines.

The effectiveness of exercises for the press with a wheel

Experienced athletes consider the gymnastic wheel the most effective way to pump up the press, since during exercises the abdominal muscles have a rather large load. Roller training works well on the lower press, which cannot be done with the help of other types of gymnastics. This is especially true for women who want to clean their tummy after childbirth.

In addition, during exercise, the load is distributed to the muscles of the shoulder girdle, arms, back and hips. This allows you to use the gymnastic roller as a universal tool for shaping a slender body. Already after the first lesson, you can feel the tension of all muscle groups. Judging by the reviews, after a month of training, the body becomes more toned and slender.

The first few sessions are difficult for beginners, therefore, in order not to overload the muscles, it is recommended to perform 5-10 approaches. To achieve the result, you need to practice 3-5 times a week. After about 3-4 weeks, you will already notice the effect of training. It should be noted that the complexity of the exercises depends on the diameter of the roller. The smaller the wheel size, the greater the load on the muscles.

During classes, it is important to observe the following rules:

• breath control - it is necessary to perform inclinations or tackles on inspiration, and return to the starting position on exhalation;
• before training, it is recommended to do a short warm-up and 1-2 cardio exercises;
• it is advisable to lay a rug on the floor to avoid pressure from the knees on the floor.

A set of exercises with a wheel for the abdominal muscles

Exercise 1 - Swing

Get on your knees. Take a sports roller in your hands and put it in front of you. Resting on the floor and transferring body weight to the wheel, as you inhale, begin to slowly move forward along the floor. At the same time, keep an eye on the position of the body. The back should be straight, do not bend the lower back. Arms straight, do not touch the floor surface with your body. The load during training, first of all, falls on the muscles of the back, abs and arms. Move forward, and as you exhale, gradually return to the starting position. Do 2 sets of 10 reps.

Exercise 2 - Hold

Get on your knees. Rest on the floor, holding on to the sports roller. Now, tensing the abdominal muscles, lower the body, rolling the wheel forward. Having fallen as low as possible, hold the position for 20-30 seconds, then slowly rise. During the hold, the abdominal muscles have a rather strong load, due to which this exercise allows you to most effectively influence this area.

Exercise 3 - Body Raise

Tilt your body down and rest your palms on the floor. Attach your feet to the handles of the gymnastic wheel. Roll the roller as close to your palms as possible with your hips up and your palms parallel to your shoulders. Now gradually move the wheel back with your feet, engaging your abs, thighs, and calves. On each rise of the body, try to roll the wheel as close as possible. The maximum distance will depend on your plasticity. This type of training helps to develop the flexibility of the body. Complete 15 sit-ups.

Exercise 4 - Rolling the wheel with bent knees

Rest your palms on the floor, straighten your legs, and place your feet on the gymnastic wheel. The palms should be parallel to the shoulders. From this position, roll the roller closer to your hands, bending your knees under you. Try to press your knees to your chest as much as possible. This is a great workout not only for the abdominal muscles, but also for the hips. Do 10-15 tackles.

Exercise 5 - Seated Raise

Lie on the floor, put your feet on the gymnastic wheel. Cross your arms behind your head, and start lifting the body, as with a regular push-up. During training, you need to hold the roller with your feet so that it does not roll forward. Raise your body to the maximum height without arching your back in the chest area. Complete 15 lifts.

Exercise 6 - Rolling the wheel on straight legs

Stand up straight, put your legs parallel to your shoulders. Take the wheel in your hands and lower it to the floor. Start rolling the roller forward, lowering your chest completely to the floor. Then return to the starting position. The exercise is quite difficult, so at the initial stage of training, it will be enough for beginners to complete 5 tackles.

Exercise 7 - Side Swing

Starting position - kneeling. Pick up the wheel and place it in front of you. Start rolling the projectile forward, return to the starting position, then roll the wheel to the left, back to the starting position, and to the right. Do 10 repetitions in each direction. This exercise helps to work out the lateral abdominal muscles.