At first glance, the belly wheel may look like an innocent - and maybe even fun - fitness accessory. But in practice? It's an advanced tool that provides a very intense, next-level core challenge.
Just look at the proof of an Instagram video posted last week by celebrity trainer Jeanette Jenkins, where she and singer-songwriter Mike Posner do the most common ab-wheel exercise, ab-wheel rollouts, while they moan audibly. (Note: Posner is not Jenkins' client, says Jenkins SELF.) They were just in the gym at the same time. "He made me do something challenging and cool and wanted to try it, so I was thrilled," Jenkins explains.)
"A challenge of the day," said Jenkins, the Los Angeles-based creator of the Hollywood coaches, who worked with Pink, Alicia Keys, Mindy Kaling, and Bebe Rexha, among others.
Performing a complete ab-wheel rollout from standing up to the push-up position, as is the case with Jenkins and Posner, is a "super-advanced challenge" that should only be attempted by students who already use and know the wheel regularly How she kept her core, "says Jenkins SELF.
The ability to perform this expert-level variation correctly says "a lot about your nuclear power," says James Brewer, a certified personal trainer in NYC and a certified spin and TRX instructor to SELF. "That is not easy."
Start on your hands and knees. Make sure that there is a smooth, free floor area at least equal to your height in front of you. The range of motion should initially be limited, but you still need free space.
Start with the right technique on the floor with your hands and knees. Use an exercise mat under your knees to feel good. Grasp the belly roll with both hands and prepare to roll.
Roll forward and pull your abs together. Hold the poles on both sides of the wheel and move forward from the core. Roll your hands, arms, and torso forward until you feel you can not pull yourself up. Keep your abs tight, your hips firm and your lower back muscles taut.
Hold your shape. Try not to let your butt hang in the direction of the ground. Do not let your back arch. Keep your head down and look forward.
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