Date:  April 17, 2007

The mid section/abdominal/core area is the most difficult for most people to keep tight and toned.  A great inexpensive piece of equipment available at many stores in the exercise department is the abdominal wheel.  It is simply a bar with a wheel or two attached that you roll forward and back. 

The KEY is to utilize your tummy/abdominal muscle and rear end/gluteus maximus muscle as your major movers of the wheel-not your arms.  Begin by kneeling with knees a few inches apart , center the wheel a few inches in  front of you,  tighten your lower tummy (pull in lower tummy-try to bring belly button into back), keep taking nice breaths (never hold your breath), don't arch your back, and keep a strong tight core area as you move the wheel forward and back.  Use very very small movements if just beginning and be careful not to strain your lower back.  The key is keeping your arms still as you move the wheel forcing your core area to do the work.

 Read the proper form instruction guide/the directions that come with the wheel. Try to do 3 to 5 movements to start, then rest a minute, then try 3 to 5 more.  Try to build up to doing 3 sets of 12 every other day.  And ALWAYS check with your physician before doing any exercise. 

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