By Karl Knopf
SUPERCHARGE YOUR middle WORKOUTFollow this system during this e-book and attain the ripped, rock-hard abs you've consistently sought after. The powerful routines in Ab Wheel routines unharness the entire strength of this easy, compact piece of apparatus for severe muscle construction and quickly fats burning. With this booklet and an ab wheel, you'll swiftly boost a powerful, lean body, including:' Sculpted Abs' enhanced Posture' Toned higher Body' larger AthleticismPacked with thousands of step by step photographs, truly defined workouts and 6 innovative education courses, Ab Wheel routines could have you rolling your strategy to a six-pack very quickly.
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Extra resources for Ab Wheel Workouts
49 leg abduction & adduction target: core, lower body, upper body If you don’t have a slider, you may need to wear socks and place your feet on a surface that will allow them to slide. 1 Assume plank position with your hands on the wheel; you should have a straight line from head to heels and your hands should be directly under your shoulders. 2 Slowly slide your left foot out to the side, only going as far as you can maintain perfect posture. 3 Return to starting position then perform with your other leg.
40 half roll-out target: core, upper body 1 Get on your hands and knees with your hands on the wheel. 2 Slowly roll the wheel forward about 12 inches or so, maintaining proper form. Hold for a moment. Return to starting position and realign your posture. 41 roll-out target: core, upper body 1 Get on your hands and knees with your hands on the wheel. 2 Slowly roll the wheel forward, only going as far as you can control proper form (do not allow your back to sag). Hold for a moment. Return to starting position and realign your posture.
Make sure to maintain neutral spine throughout the movement. 2 While keeping your core engaged, slowly and mindfully slide your feet forward along the floor. Return to starting position. 29 curl-up target: core Focus on pressing your lower back into the floor and performing this correctly, not quickly. Don’t worry about how many you can do. 1 Lie on your back with your knees bent and feet inserted in the wheel straps. Place your hands behind your head to cradle and support your neck. 2 Inhale, tuck your chin to your chest and exhale while slowly lifting your shoulder blades off the floor, contracting your abdominal muscles.
Ab Wheel Workouts by Karl Knopf