Set your hands on top of the
dumbell plates.
Now start rolling the dumbell
forwards by walking your hands forward (alternating left/right
with short movements). This shows up better in the video,
naturally.
Depending on how strong your
abs are, go forward only as far as you feel can and still
come back up.
You can go all the way down
until you're fully laid out, arms stretched straight in
front of you. This puts a HUGE stretch on the abs and the
lats at the bottom.
Once you're in that bottom
position, turn around and start rolling the dumbell back
towards you, in that same alternating movement. Keep going
until you're all the way back up at the start.
Now do it again!
The difference between this
exercise and the normal ab wheel movement is in that choppy
"walking" movement with your hands. Every time
you walk forward, you momentarily lift one hand off the
dumbell, putting most of the tension down one side of your
core.
This gives you great work
on the deeper, rotationally-oriented core muscles. It's
something you can really duplicate with the ab wheel.
Also, the weight of the dumbell
gives you a bit of resistance as you're rolling it around
- not so bad when you're around 50 to 60 pounds but when
you start rolling on 100+ lb dumbells, it gets to be significant.
This is also a great exercise
for those who don't actually HAVE ab wheels but do have
access to dumbells.
Give it a try at the end of
your next training session and post your comments below!
