Using the Chirp Wheel+ for everyday exercises makes your everyday routine more challenging and exciting. Rolling out on the wheel is a great way to get some exercise while you’re stuck in your home. But you can also use the wheel to add some flair to your normal routine. And strengthening your core with the wheel will help reduce overall back pain. Try these 4 new ways of using the wheel to strengthen your core. Note: it is best to use the biggest Chirp Wheel+ for the following exercises.
Roll out on your back
Simply roll out. Rolling out can be a core exercise for a lot of people because you try and find your balance, using your core to try and hold yourself up.
Rolling plank
Start on your hands and knees, squeezing the wheel in between your feet. Fan out your fingers on the ground for stability, and keep your arms straight, perpendicular to the floor. Place the top of your right foot on top of the wheel, keeping your leg bent. Tighten your core, and slowly lift your left foot and bring it on top of the wheel. Gently lift your legs off the ground, keeping your core tight. Roll your legs all the way back so they are straight, and then bend them to roll your legs forward again. Repeat as many times as you feel comfortable. If this exercise is difficult, try leaving your legs straight while resting them on top of the wheel. Work up to rolling your legs on the wheel. This exercise is great for improving your balance and stamina. It is also a great way to strengthen your plank.
Pushups on the wheel
If planking is hard on your wrists, try using the Chirp Wheel to relieve some pressure on your wrists and hands. On your hands and knees, place the wheel flat on the ground under your hands. Grab the wheel on either side so your thumbs are on the inside of the circle and your other fingers are on the outside of the circle. Tighten your core, curl your toes under, and keep your head lifted in line with your spine. Then, lift your knees into a plank position. If you’re looking for more of a challenge, try doing pushups on the wheel from this position.
Full rolling plank
Start on your hands and knees, squeezing the wheel in between your feet. Place your forearms on the floor. Place the top of your right foot on top of the wheel, keeping your leg bent. Tighten your core, and slowly lift your left foot and bring it on top of the wheel. Because the wheel is narrow, take a minute to get your balance in this position and to make sure your feet are placed properly. Gently lift your legs off the ground, keeping your core tight. Roll your legs all the way back so they are straight, and then bend them to roll your legs forward again. Repeat as many times as you feel comfortable. If this exercise is difficult, try leaving your legs straight while resting them on top of the wheel. Work up to rolling your legs on the wheel. This exercise is great for improving your balance and stamina. It is also a great way to strengthen your plank.
Heinen, J. (2018, May 4). 3 Ways to Work Your Core with a Yoga Wheel. Retrieved from https://www.youtube.com/watch?v=WOCJEe1NomE.
