Finally someone who explains step by step how to use this "toy" for both, beginners and advanced. I was about to give up until I discovered your video, which you made things seem much easier. Sincere congratulations! 👍

@cojabr

3 жыл бұрын

I'm glad you found the video and that it was helpful for you!

Can't believe no one has commented, regardless, great video man!! really appreciate it, can't do a roll-out atm, however I will come back soon, and update you on my progress, thanks once again

@cojabr

5 жыл бұрын

Thanks for the feedback, Ahmed! I'm glad to hear you found the video helpful in your pursuit of the roll-out. Happy training!

@khyatisharma4049

4 жыл бұрын

Hey, any updates?

@bullseye3054

3 жыл бұрын

Hey any updates?

Thanks for this video! Beginners need this kind of information to keep them from abandoning the ab wheel.

The ab wheel has been by far the hardest thing in my first month of working out with my Dad. I’m really glad I found this video and gave it another try!

Thank you.. It's really very easy to understand and do... Great video

Great information. Thank you!

Thanks for the video. I have tried so many ab exercises but the wheel is the only thing that really makes my abs burn, can see difference after only a few days.

valuable information. Thanks!!

I have been an active advocate and user of the ab wheel for over 40 years. The best progression to be able to do the roll out from the knees, is the use of bands. Simply attach the band to something overhead and loop the band around your mid-section. It can vary from your stomach to your upper thighs depending on your strength level. Adjust the band until you are able to complete a rep. If you don't have bands, I would suggest you buy some. If not, you can do it the old-fashioned way like Colin shows you in the video. I learned the hard way but use bands to get strong enough to do roll out from my feet. I'm 82 and think this is one of the best exercises we can do. Bands weren't available when I started but are a fantastic assist for the wheel. Start slowly and not many reps as roll outs can cause unbelievable soreness in the abs. Thank you Colin for the excellent video.

Thank you. All I needed to know. 👍

Thank you so much 💓

Such a fantastic video !!

Cant do ab wheel but this video gaved me ideas where to start. thanks for the video.

Thank you so much

thanks for the best rollout video everrr 🔥

Good info on all your videos. Thanks for taking time to put these together.

@cojabr

5 жыл бұрын

Thanks for checking them out and for the positive feedback, Chuck!

Thanks so much

awesome, thanks !

Thanks for the video😍😍❤️

good stuff. quality content

Thank you sir

That's awesome man

Thank you

thanks, this is great. Gives great ideas for myself and my PT clients!

@cojabr

4 жыл бұрын

I'm glad you found the video informative! Thanks for your feedback.

Your videos are very informative, and highly appreciated, thank you so much

@cojabr

5 жыл бұрын

I appreciate your feedback, Brittany! Thanks for checking out the video, and I'm happy to hear you found it helpful.

Outstanding explanation, just bought a wheel, can't wait to try these techniques!

@cojabr

10 күн бұрын

I'm glad you found the video helpful!

I've had 2 spinal surgeries over the past few years, and due to the hardware in my back, it makes it extremely hard to use the ab wheel. I almost gave up until I found this video. It's amazing and extremely helpful! Thank you!!

@cojabr

3 жыл бұрын

Glad to hear the video was helpful for you! Thanks for your positive feedback.

Awesome video!!! Adding this to my routines

@cojabr

4 жыл бұрын

Thanks! Glad you found the info helpful for your training.

Thank u

Thank you so much for this video It's very informative

@cojabr

4 жыл бұрын

You're welcome! I appreciate the feedback, and I'm happy you found the video informative.

Can you make a video about Tommy teimmer and resistant tube... For beginners with the schedule timing to do the exercises.... Thanks

Thanks 👍 Israel

This video was better than the ones that got millions of views. Very educational.

@cojabr

2 жыл бұрын

Thanks for the feedback! I'm glad you found it helpful.

Start ab training a month ago...it was really hard at the beginning whereby was going half movement until this month was able to stretch fully . Have an issue after every routine ...my arms are aching ...how do you solve that or it is that my body is in a shock due to the exercise

Colin I learnt a lot watching your video! I have a small doubt. I don't have a an ab wheel but I have a dumbbell that you put plates on, so I can use it as an ab wheel, however my hands end up considerably further apart than they would on one. Does this have an impact on the excercise itself?

@cojabr

3 жыл бұрын

I would generally say if your hands are at, or within, shoulder distance, you should be fine.

These are very informative videos! Can you make a similar video for sit ups?

@cojabr

4 жыл бұрын

Thanks for your feedback, Khyati! About the sit-ups - contemporary spine biomechanic research shows that the sit-up can be detrimental to the intervertebral discs of your spine (i.e. the "cushions" between each spinal segment). The repetitive forward bending movement involved with training the sit-up is what can cause that damage. To preserve longevity of spinal health and train for optimal performance, it's better to train the following types of core exercises if you want to improve your abdominal strength & endurance: - push-up plank - forearm plank - side forearm plank (from knees or feet) - stir-the-pot - bird dogs - roll-out You'll be able to find these other exercises by searching KZread. Search for "Stuart McGill" to see an expert explanation on how to do those exercises. I do also plan on making more core-training videos, and I appreciate your feedback and request. Good luck!

@khyatisharma4049

4 жыл бұрын

@@cojabr Thank you for the help Colin! I'll definitely look up the exercises you mentioned. Looking forward to more of your videos!

@cojabr

4 жыл бұрын

@@khyatisharma4049 You're welcome! I plan on making more videos soon. Happy training!

OH MY GAWD! THANK YOU. I have fibromyalgia I need this

Brilliant video I hav been training about a year now and hav introduced the wheel bout month or two ago do 3 sets of 20 not fully extended. Wud u say its a gud exercise for the chest area too.cheers Ged

@cojabr

3 жыл бұрын

Glad you found it helpful! About your question, there is a notable amount of chest exertion going on. Pectoralis major (the biggest chest muscle) extends the shoulder when the upper arm is in a fully flexed position (that is, bringing your arms from an overhead position to an arms-straight-in-front of you position. Therefore, the pecs are working when you go from the fully extended position in the rollout to the starting position. Your lats and other posterior shoulder & upper back muscles also do some work. However, I wouldn't classify this as primarily a chest exercise, as the chest isn't working nearly as hard as the core muscles. That being said, strengthening the core muscles with the rollout will improve your ability to perform the push-up/weighted push-up due to greater core stability.

@corpo33

3 жыл бұрын

@@cojabr brother i appreciate the reply and im enjoy doing them so im a stick with them in my routine im extending out about 85%ish and can really feel it on the stomach area so its all gud and once again crackn video .much respect 🙌 Ged ..

Is it can reduce by belly fat?

Everyday of this 15-20 of this rollouts but still have Belly fats even though my abs is strong like a stone. Now I need exercise that should remove these covering Belly fats.

@soultaker-ui8jg

Жыл бұрын

Super late reply buttt. I know you hear the is all the time but it’s literally just a calorie deficit. Calories in/calories out

@Wu-Zi-Mu

Жыл бұрын

Exercises don't remove belly fat, exercises can help burn some calories so that ur daily calorie intake is in a deficit but it all comes down to calories as the guy above me mentioned, u can do as many exercises as u want but u need a diet to reduce fat, and in terms of texercises, doing treadmill runs is just as effective as thes bceuaee no matter where u work fat cannot be sot reduced, so it's better to just do any form of cardio with. Calorie deficit

What is show is 1/2 an ab-wheel. A full ab-wheel brings the chin as cose to the floor as possible.

Some would actually call the steps progressions, as you progress and not regress.

@cojabr

3 жыл бұрын

Sure, it all depends on what you consider to be the baseline form of the exercise. In this video, I consider the from-the-knees rollouts to be the "baseline." Anything easier than the baseline can be considered a regression. I found it important to claim and exemplify the concept of regression, as it's a helpful way of looking at training in general for beginners. Of course, as you move through more challenging regressions, they are also progressions. There are semantics involved.

Should you feel this in your back?

@cojabr

2 жыл бұрын

When bracing the core (as demonstrated in the video), the muscles of the low back will contract (essentially all muscles between the lower ribs and upper crest of the pelvis stiffen in order to maintain the neutral spine position). Similar, the muscles in the mid/upper back stiffen when gripping the handle intensely, in order to stabilize the shoulder blades and thoracic (i.e. upper) spine. If you're feeling muscle exertion in throughout back, that's normal. However, if it's a feeling of a spine compression in the low back, that may indicate you're arching (i.e. backwards bending) your spine too much, and the rear portions of the lumbar vertebrae are pushing into each other. If it's a feeling of spasm or pain, there could be deconditioning in the muscles of the back, a technique issue, or some kind of orthopedic issue.

Good video. But you could have included info on how to breathe while doing the ab wheel.

@cojabr

2 жыл бұрын

There are different ways to go about this, but I find it most effective to take a full inhale before initiating the brace (and I initiate the brace before beginning the movement). So full breath in with diaphragmatic inhale -> initiate brace -> slowly let air release through pursed lip during the "out and back" of the rep (without fully emptying the lungs, and this decreases the tension of the brace) -> at the end of the rep, let out remaining air from the breath through natural relaxing "sigh" -> repeat

Any diet tipscolin

@cojabr

4 жыл бұрын

My website (which is linked in the description) has many resources on how to go about weight loss in a healthy, sustainable way. When starting on the home page, select "Weight Management" on the top menu, then select "Simple Advice on Healthy Weight Loss" to access the articles on weight loss.

Just watch your back.

Dont you gotta flex the hips and flatten your back?

@claudiomonreal4822

2 жыл бұрын

I heard if you flat your back to much it puts a lot of strain on it your lower back starts to do most of the work

@bullseye3054

2 жыл бұрын

@@claudiomonreal4822 yea i have this issue but my body just does it against my own will on the way down and i feel smthing on my back

@claudiomonreal4822

2 жыл бұрын

@@bullseye3054 don't go all the way down that's what I do.