Here are some possible ABDOQUAD ® exercises and their explanations. The new difficulty levels allow you to step up your workout step by step without losing the fun or the challenge, and without increasing the risk of injury.

Exercises (Download)

Five basic exercises with increasing difficulty

(The knee pad is omitted in the exercise sketches, but it is recommended.)
Please also note the training recommendations
Light exercise: lean on elbows and knees and roll back and forth.
Slightly harder: support yourself on your knees, but hold your elbows straight without putting your arms down.
The next more difficult exercise: supported on the forearms and with legs stretched out. At the beginning, the elbows are bent, while the hip and the hip joints alternately bend and stretch. After this has been mastered, the elbows can be stretched additionally towards the end of the forward movement.
And to get some variation in the exercises, the ABDOQUAD® can be rolled with your feet instead of your hands (take off shoes to spare the foam).
Planking: Supported on knees and elbows with straight legs. Stretch your arms with your forearms down on the armrests, hold them a little, then pull your arms back. Caution: do not drop into a hollow back! At the beginning, some users pull up the front wheels during planking.This is a reflex, which one quickly weaned, since this is not technically necessary.

Supported on toes and hands and with straight legs.
The path to this toughest exercise: you will no longer be able to hold the forearms in the foremost range of motion, and they will automatically fall onto the armrests. When moving back, try to raise the arms again to lift as soon as possible . This reclining phase will become shorter and shorter in the following days, until the exercise finally succeeds. The legs can also be angled (crouching position) in the starting position.


Some asymmetrical exercises regarding the lateral trunk musculature.

The thighs are set aside for the training of the lateral trunk muscles. You can start again with a lighter exercise by supporting your elbows and rolling back and forth. This exercise is only possible with the ABDOQUAD® as it can not tilt.
Only for more trained persons: supported on toes and forearms, with straight legs.
One leg raised: this is only something for trained ones. Support yourself on your toes and elbows and lift up one leg. Then roll back and forth. If you can no longer hold the leg, change to the other leg. This exercise can only be performed with the ABDOQUAD® .


Exercise for work out the back musculature

On your back lying alternately stretch your legs and bend and stretch your belly upwards. Do not bend the legs too far, otherwise the flexors of the thigh may get a muscle spasm.


Exercise for training chest muscles

This exercise trains the thoracic muscles (especially the deltoid muscle, the pectoralis major muscle).


Exercise for work out the tighs

Squats on the wall: Putting the ABDOQUAD ® on your back and rolling up and down on a wall, you can make intense knee bends, because a part of the force is directed against the wall.
And after use, you can simply place the ABDOQUAD ® aside, store it in your wardrobe or roll it under the bed.

Training recommendations for the ABDOQUAD ® :

  • This requires a healthy back, i.e. no training with problems with your intervertebral discs.
  • Always ensure sufficient abdominal tension for a straight back by pulling the navel in the direction of the spine. If the lumbar vertebra is sagging during the exercise (hollow back), a healthy back can also be damaged. The back is, however, held by the trunk muscles, which are gradually trained by the exercises. Therefore, the training can only be intensified step by step so that the newly trained muscles are always strong enough to support the back in the next stronger exercise.
  • The hip flexors should be stretched after the exercise: they are strongly stressed during the exercise and tend to be shortened, which without stretching can cause problems in the lumbar spine.
  • The exercises are static: Exercise slowly and not with swing, otherwise the effectiveness of the exercise suffers. For example, use 5 seconds of forward movement, hold in the front area for two seconds, check your back shape, then move back 5 seconds.
  • Arms and legs are stretched approximately simultaneously so that the back remains horizontal.
  • Breathing: during the forward movement it is inhaled, when rewinding exhaled.
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    Last updated: 16.04.2017