The power wheel is one of my favorite abdominal torture devices pieces of equipment, but up until now, I’ve only used it for roll-outs and knee tucks on the blog (check out previous power wheel workouts HERE). When the folks over at Ulysses Press offered me a copy of Ab Wheel Workouts by Dr. Karl Knopf, I jumped at the chance—some creative ideas for wheel exercises were much needed!
The book includes 50 different ab wheel exercise that target different parts of the body—lots of basic moves can be made more difficult by balancing on the wheel while doing them. And I mean a lot more difficult. Plank knee tucks are a move I’ve used in tons of workouts here, but when I tried to do them on my power wheel, I nearly face-planted into the floor. Woof.
For this power wheel workout, I’ve taken some of my favorite moves from Ab Wheel Workouts and incorporated them into a two-part interval routine.
Power Wheel Ab Interval Workout
Equipment I Used:
- Power wheel
- Exercise mat
- Gymboss Interval Timer
This workout is divided into two parts: one with the power wheel strapped to your feet and one holding the power wheel with your hands. For each part, set an interval timer to 9 rounds of 30 seconds of work and 10 seconds of rest. You’ll go through the three power wheel exercises three times. Grab a quick drink of water during a 60-second break, and then move onto Part II and do the same thing.
PART I (9 rounds of 30 seconds of work and 10 seconds of rest)
- Plank to Pike: Start in a plank position: hands directly under shoulders, body in straight line. Lift your hips into a pike position, rolling the wheel in towards your hands. How far you can roll forward will depend on your flexibility and strength level. As you can tell from the pictures, I still have lots of room for improvement!
- Alternating Curl Up: Lie on your back with knees bent and hands behind your head; lift shoulders off the ground. Curl up, fully sitting up and twisting your torso to bring your left elbow towards your right knee. Slowly return to starting position, and then curl up bringing your right elbow to your left knee. The challenge to this versus a regular sit-up is keeping the wheel still throughout the move—resist the urge to roll the wheel or lift it up as you curl up.
- Knee Tucks: Start in a plank position. Roll wheel forward, tucking knees in toward chest. Roll back out slowly to starting plank position.
PART II (9 rounds of 30 seconds of work and 10 seconds of rest)
- V Roll-Outs: Start on your hands and knees, holding the wheel. Slowly roll the wheel forward and out to the left as far as you can go keeping proper form (don’t let your back sag or butt pop upward). Return to starting position and then roll the wheel forward. Return to starting position and then roll the wheel out to the right. Keep repeating.
- Plank: Plank position, only holding the wheel (it’s harder than it looks!). To get into the position, start on your knees and then lift them off the ground. Keep your hands directly under your shoulders.
- Hands to Feet: Start in a plank position (described above). Slowly roll the wheel towards your feet, lifting your hips. Slowly roll the wheel back out into starting plank position.
This workout isn’t even 15 minutes long, but mannnnn does it burn. Especially Part I. It’s a good thing the dog I was petsitting weighs half a pound, because the last thing I needed was someone jumping on my midsection after completing this…