Exercise Bike Wheel

Action 1: Kneeling ab wheel

1. Kneel on both knees, hold the ab wheel handles with both hands, straighten your back and tighten your abdomen

2. Slowly push the ab wheel away, pause at the top of the movement, and then slowly retract it to restore

3. Pay attention to actively control the speed during the movement, and do not rely on inertia to move forward

Action 2: Standing ab wheel

1. Slightly separate your feet, straighten your legs (bend your knees if you are not flexible enough), bend down and hold the ab wheel handles with both hands

2. Slowly push the ab wheel forward to the top of your movement, pause for a while, and then slowly retract it backwards

3. This movement is very difficult, so don't try it easily when you are not able to complete it

Action 3: Ab wheel support hip lift

1. Bend over, with your arms directly below your shoulders, support your body with your hands slightly wider than your shoulders, and bend your elbows slightly

2. Put your feet on the ab wheel handles, straighten your back, tighten your abdomen, and your body is in a straight line

3. Use your abdominal force, pull your legs forward, lift your hips up, and slowly return to the starting position after a short pause at the top of the movement

Action 4: Supine abdominal wheel hip lift

1. Lie on your back, support your body with your hands, with your hips suspended in the air, and place your feet on the handles of the abdominal wheel with your legs straight

2. Push the abdominal wheel forward until your body is fully lifted up, forming a straight line

3. Pause at the top of the movement and slowly return to the starting position