The Standing Wheel Rollerout exercise is a core strengthening exercise that targets the abdominal muscles, lower back, and stability muscles. It involves using a wheel roller to extend the body into a plank position while keeping the core engaged.
How to perform
Here are step-by-step instructions for performing the Standing Wheel Rollerout exercise:1. Start by standing upright with your feet hip-width apart and holding the wheel roller in front of you with both hands.
2. Engage your core muscles by pulling your belly button in towards your spine, and maintain a neutral spine position throughout the exercise.
3. Slowly roll the wheel forward by extending your arms in front of you while keeping your core engaged. Only go as far as you can while maintaining proper form – do not let your lower back arch or your hips sag.
4. Once you have reached a comfortable maximum extension, hold the position for a few seconds before using your core muscles to roll the wheel back to the starting position.
5. Repeat the movement for the desired number of repetitions, making sure to keep your core engaged and your back straight throughout the exercise.
6. To make the exercise more challenging, you can increase the range of motion by rolling out further or even adding a push-up at the bottom of the movement.
7. Remember to breathe throughout the exercise and focus on maintaining good form to prevent any strain on your lower back.
The Standing Wheel Rollerout exercise is an effective way to strengthen the core muscles and improve stability and balance. It is important to start slowly and gradually increase the difficulty of the exercise as your strength and stability improve. It is also important to consult with a fitness professional before starting a new exercise routine, especially if you have any pre-existing medical conditions or injuries.
Equipment required
Wheel Roller
Wheel rollers are cylindrical equipment with handles on each side, designed to roll back and forth on the ground targeting the core, shoulders, and arms. They are primarily used for strengthening the abdominal muscles, as well as improving stability and overall balance. Wheel rollers are commonly used for core exercises to enhance strength, flexibility, and muscle definition.