Download Ab Wheel Workouts: 50 Exercises to Stretch and Strengthen by Karl Knopf PDF

By Karl Knopf

SUPERCHARGE YOUR middle WORKOUT
Follow this system during this booklet and attain the ripped, rock-hard abs you’ve regularly sought after. The powerful workouts in Ab Wheel Workouts unharness the total capability of this straightforward, compact piece of kit for extreme muscle development and speedy fats burning. With this booklet and an ab wheel, you’ll swiftly strengthen a powerful, lean body, including:
• Sculpted Abs
• greater Posture
• Toned higher Body
• higher Athleticism

Packed with enormous quantities of step by step photographs, basically defined workouts and 6 innovative education courses, Ab Wheel Workouts can have you rolling your option to a six-pack in no time.

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Read or Download Ab Wheel Workouts: 50 Exercises to Stretch and Strengthen Your Abs, Core, Arms, Back and Legs PDF

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Additional info for Ab Wheel Workouts: 50 Exercises to Stretch and Strengthen Your Abs, Core, Arms, Back and Legs

Example text

2 Roll the wheel toward your feet as close as is comfortable. Hold for a moment. Return to starting position. feet to hands target: core, lower body, upper body 1 Assume plank position with your feet strapped to the wheel; you should have a straight line from head to heels. 2 Keeping your hands in place, roll the wheel toward your hands as close as is comfortable. Hold for a moment. Return to starting position. plank to pike target: core, upper body 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.

Contents PART 1: OVERVIEW Introduction What Is an Ab Wheel? Benefits of Ab Wheel Training The Ab Wheel’s Role in Posture Before You Begin PART 2: THE PROGRAMS How to Use This Book Beginner 1 Beginner 2 Intermediate 1 Intermediate 2 Advanced Super-Fit PART 3: THE EXERCISES Supine Series Basic Foundational Position Supine Arm Swing Supine Fly I’s, Y’s & T’s Heel Slide Curl-Up Alternating Curl-Up Hold/Relax Curl-Up Supine Leg Press-Out Pelvic Lift Pelvic Lift with Arm Lift Reverse Shoulder Extender Kneeling Series Mad Cat Child’s Pose Pointer Sequence Wrist Stretch Half Roll-Out Roll-Out V Roll-Out One-Legged Roll-Out Push-Up Donkey Kick Fire Hydrant Leg Curl Plank Series Plank Leg Abduction & Adduction Kickback One-Legged Plank Push-Up Hands to Feet Feet to Hands Plank to Pike One-Legged Push-Up Plank Roll-Out Prone Series Shoulder Extender Superhero Single-Leg Lift Combination Arm & Leg Lift Double-Leg Lift Double-Double Pop-Up Wall Series Forward Shoulder Roll-Up Reverse Shoulder Roll-Up Wall V Roll-Up Shoulder Roll-Down Wall Plank Wall Push-Up Stork Stand Roll-Up Warm-Up & Stretches Child’s Pose Stretch Mad Cat Stretch Cobra Knee Roll Downward Dog Pelvic Tilt Pelvic Lift Windmill Elbow Touch Shoulder Box Choker Lying Knee to Chest Sit & Reach Rear Calf Stretch Gas Pedal Twister Side Bend Rock ’n’ Roll Head Tilt Tennis Watcher Acknowledgments About the Author PART 1 overview introduction Looking for a unique approach to tone up your midsection, butt and back muscles?

One advantage is that they’re portable—they can be disassembled to fit in a small box or briefcase. Some ab wheels feature a foot strap, which adds versatility but is not necessary; in most cases, an exercise band wrapped around the foot and handle provides the same support. The elaborate versions, which have a spring recoil device that makes returning to the starting position much easier, are bigger and more costly. These are recommended for folks who have a hard time maintaining neutral spine position.

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