Elbow Support Rebound Abdominal Wheel

Preparation posture: stable foundation

1. Starting position selection

- Recommended kneeling posture for beginners: knees on the ground (can be protected by a yoga mat), calves touching the ground, thighs perpendicular to the ground;

- Optional standing posture for advanced players: feet together or shoulder-width apart, toes on the ground, body in a forward-leaning "plank support preparation posture" (high difficulty, high core and lower limb strength requirements).

2. Hand grip

Hold the handles on both sides of the ab wheel with both hands, with a grip width as wide as shoulders (too wide will easily disperse strength, too narrow will increase wrist pressure), arms naturally straightened but not locked elbow joints (slightly bent to leave buffer space).

3. Body posture

- Tighten the core (abdomen, waist) throughout the whole process, avoid sagging the waist (waist collapse) or sticking out the buttocks (buttocks lift up);

- Keep the back straight (neutral position), tighten the shoulder blades without shrugging, and let the head hang naturally (look at the ground, avoid raising or lowering the head to cause neck tension);

- Slightly tighten the buttocks, and keep the body in a straight line from the knees (or toes) to the head (kneeling position: knees → hips → shoulders → head in a straight line; standing position: toes → hips → shoulders → head in a straight line).