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

by Karl Knopf

Overview

SUPERCHARGE YOUR CORE WORKOUT

Follow the program in this book and achieve the ripped, rock-hard abs you’ve always wanted. The highly effective exercises in Ab Wheel Workouts unleash the full potential of this simple, compact piece of equipment for intense muscle building and fast fat burning. With this book and an ab wheel, you’ll rapidly develop a strong, lean physique, including:

• Sculpted Abs
• Improved Posture
• Toned Upper Body
• Greater Athleticism

Packed with hundreds of step-by-step photos, clearly explained exercises and six progressive training programs, Ab Wheel Workouts will have you rolling your way to a six-pack in no time.

Product Details

ISBN-13:	9781612432335
Publisher:	Ulysses Press
Publication date:	10/22/2013
Pages:	144
Product dimensions:	7.30(w) x 9.00(h) x 0.20(d)

About the Author

Dr. Karl Knopf has been involved in the health and fitness of older adults and the disabled for more than forty years. During this time he has worked in almost every aspect of the industry, from personal training and therapy to consultation.

While at Foothill College, Karl was the coordinator of the Adaptive Fitness Technician Program and Lifelong Learning Institute. He taught disabled students and undergraduates about corrective exercise. In addition to teaching, Karl developed the “Fitness Educators of Older Adults Association” to guide trainers of older adults. Currently Karl is a director at the International Sports Science Association and is on the advisory board of PBS’s Sit and Be Fit show.

In his spare time he has spoken at conferences, authored many articles, and written numerous books on topics ranging from water workouts to fitness therapy. He was a frequent guest on both radio and print media on issues pertaining to senior fitness and the disabled.

Table of Contents

Part 1 Overview 7

Introduction 8

What Is an Ab Wheel? 9

Benefits of Ab Wheel Training 10

The Ab Wheel's Role in Posture 13

Before You Begin 15

Part 2 The Programs 17

How to Use This Book 19

Beginner 1 21

Beginner 2 22

Intermediate 1 23

Intermediate 2 24

Advanced 25

Super-Fit 26

Part 3 The Exercises 27

Supine Series

Basic Foundational Position 29

Supine Arm Swing 30

Supine Fly 31

I's, Y's & T's 32

Heel Slide 33

Curl-Up 34

Alternating Curl-Up 35

Hold/Relax Curl-Up 36

Supine Leg Press-Out 37

Pelvic Lift 38

Pelvic Lift with Arm Lift 39

Reverse Shoulder Extender 40

Kneeling Series

Mad Cat 41

Child's Pose 42

Pointer Sequence 43

Wrist Stretch 44

Half Roll-Out 45

Roll-Out 46

V Roll-Out 47

One-Legged Roll-Out 48

Push-Up 49

Donkey Kick 50

Fire Hydrant 51

Leg Curl 52

Plank Series

Plank 53

Leg Abduction & Adduction 54

Kickback 55

One-Legged Plank 56

Push-Up 57

Hands to Feet 58

Feet to Hands 59

Plank to Pike 60

One-Legged Push-Up 61

Plank Roll-Out 62

Prone Series

Shoulder Extender 63

Superhero 64

Single-Leg Lift 65

Combination Arm & Leg Lift 66

Double-Leg Lift 67

Double-Double 68

Pop-Up 69

Wall Series

Forward Shoulder Roll-Up 70

Reverse Shoulder Roll-Up 71

Wall V Roll-Up 72

Shoulder Roll-Down 73

Wall Plank 74

Wall Push-Up 75

Stork Stand Roll-Up 76

Warm-Up & Stretches

Child's Pose 77

Mad Cat 77

Cobra 78

Knee Roll 78

Downward Dog 79

Pelvic Till 79

Pelvic Lift 80

Windmill 80

Elbow Touch 81

Shoulder Box 81

Choker 82

Lying Knee to Chest 82

Sit & Reach 83

Rear Calf Stretch 83

Gas Pedal 84

Twister 84

Side Bend 85

Rock 'n' Roll 85

Head Tilt 86

Tennis Watcher 86

Index 88

Acknowledgments 93

About the Author 95

Editorial Reviews

Foam Roller Workbook-Karl -Knopf-9781569759257-14.95-Ulysses Press-04/2011-18000-
Healthy Hips Handbook-Karl-Knopf-9781569758199-14.95-Ulysses Press-11/2010-3000-
Healthy Shoulder Handbook-Karl-Knopf-9781569758052-15.95-Ulysses Press-01/2010-2000-
Stretching for 50+-Karl-Knopf-9781569754450-14.95-Ulysses Press-02/2005-19000-
Total Sports Conditioning for Athletes 50+-Karl-Knopf-9781569756478-14.95-Ulysses Press-05/2008-300-
Weights for 50+-Karl-Knopf-9781569755112-14.95-Ulysses Press-12/2005-4000-

From the Publisher