Instructables
Ab Wheel

Roll Your Way To Washboard Abs!

The Ab Wheel is the fun and effective way to work your abs. The Ab Wheel is very easy to use. Its compact size means you can take the Ab Wheel anywhere. The Ab Wheel is impressive. In fact, the Ab Wheel offers great results and is very inexpensive.

Material:
-A metal rod with groove (30 cm. long) x (1.5 cm. thick).
-2 bolts.
-2 pieces of garden hose (they have to fit tightly over the rod)
-1 wheel (12 cm. in diameter)
(These materials can be bought at any hardware store)

Building Instructions:
-Cut metal rod to 30 cm.
-Set the wheel in the middle of the rod and secure with both bolts.
-Secure hose pieces to both sides of rod and cut excess hose.

How to use AB Wheel:
Here are 6 simple rules to follow that will help you get the best results from your Ab Wheel:

1. Muscles need oxygen so breathe normally. Do not hold your breath!
2. For maximum strength and flexibility benefits, utilize the full range of motion for each exercise.
3. Use a smooth and steady motion when performing each exercise.
4. Perform at a slow and controlled pace on the lowering portion of each exercise.
5. Always maintain the proper body position while exercising. As shown in the video. (How_to_use_AB_Wheel.swf)
6. As with any exercise program, consult your physician before beginning.

Pardon my bad English

 
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dragonis6 years ago
What's the benefits of using two wheels?
Calcul8r6 years ago
This exercise is not recommended for beginners. Ab wheels require tremendous core strength. It is very easy to reach out too far, and you can easily go past the point where you are able to return. You'll collapse forward and rip your ab muscles. I know, I've done it. My physical therapist shudders when I mention the ab roller. If you're going to use it, go very slowly and don't over-extend.
mikesty7 years ago
I'll be sure to steal some parts from the metalshop after robotics season. Remember folks, this will build your ab muscles, but it won't necessary reduce fat and flab. Any exercise will do that, though you can not target specific areas of fat to remove.
Unless someone gets around to posting a DIY liposuction kit.....
I see a vaccum and more garden hose in your future...
jeffreyf7 years ago
If Instructables ever has an infomercial, this is totally the first product.
grakola (author)  jeffreyf7 years ago
"we need more Ab wheels in our lives! use ab wheel, it's for your own good"
LOL...the AB wheel, it slices it dices ...it even tightens your abs. That's right folks, work off those unwanted pounds while slicing those vegetables, cloth, even pizza !! If you act now you can also get our free informational gold mine " The Body Building Cook "...a $20 value, yours free with just 3 easy payments of $30 :P...lol. My take on the incredibly STUPID 3 AM info-mercials you see when Nytol DOESN'T give you Z's....lol
jeffreyf7 years ago
I'm not sure these need resistance, in that I think that it would function to make the wheel less effective. The more resistance to rotation one has (up to a point), easier the wheel is to use, because one can just lean against it. A low-resistance wheel should mean it takes more muscular control/work to use it, increasing its excercise value.
If you want results then build it and use it. It's said even getting up to walk to the TV and change the channel is more exercise than pushing the button on the remote :P And I agree with "jeffreyf", there's no need for resistance.
grakola (author)  jeffreyf7 years ago
"I need a fat stock model so he can take pictures of himself, then he would use the Ab Wheel for a month and then we could show the results...."
Before the Ab Wheel, I was in horrible shape. But after 2 minutes a day for 3 weeks, I lost 100 pounds!
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