AbForce™ — The Complete Guide to the Extra-Large Abdominal Wheel
AbForce™ — Complete Guide to the Extra-Wide Ab Wheel
Perfect technique, linear and lateral exercises, 4-week program — everything you need to sculpt abs and obliques at home.
The AbForce™ is an extra-wide, silent TPR rubber ab wheel. Its curved 9-10 cm wheel allows for classic linear movements for abs, as well as lateral movements to target obliques — impossible with a standard wheel. This guide explains how to get the most out of it.
30-Second Assembly
Assembly
Insert the stainless steel axle through the TPR wheel. Attach the two dense foam handles on each side of the axle. No tools needed — assembly takes less than 30 seconds. Check that the handles are securely locked before use.
The Knee Mat
Place the included knee mat under your knees before starting. It protects your joints from the hard floor and allows you to focus on muscle exertion rather than discomfort. Essential for long sessions.
Compatible Surfaces
The AbForce™ TPR rubber is designed to work on all flat surfaces: hardwood, tile, and short-pile carpet. It won't damage the floor and leaves no marks, even after months of use.
Technique — Linear Movement (Abdominals)
Starting Position
Kneel on the mat, place your hands on the AbForce™ handles in front of you. Flat back, gaze downward. Contract your abs as if you're trying to pull your belly button towards your spine. Maintain this contraction throughout the movement.
Outward Roll — Rolling Forward
Roll slowly forward, keeping your arms extended and abs contracted. Thanks to the extra-wide wheel, you benefit from superior stability — no risk of tipping to the sides. Go as far as you can without arching your back.
Return — The Real Work
Return to the starting position by pulling with your abs, not your arms. The abs work most intensely during the return. Descend slowly over 3 seconds to maximize muscle contraction. Never release your abs during this movement.
Technique — Lateral Movement (Obliques)
Diagonal Roll Left
From the kneeling position, roll diagonally to the left instead of straight. The curved wheel allows for this natural pivot. Feel the stretch on the right side of your waist. 3 sets of 8 repetitions on each side.
Diagonal Roll Right
Perform the same exercise to the right to target the left obliques. Alternate left and right on each repetition or complete all repetitions on one side before switching to the other. This exercise is unique to the AbForce™ due to its curved wheel.
Difficulty Levels
Beginner — Facing the Wall
Position yourself 30-40 cm from a wall. Roll until you hit the wall — it will limit your range of motion and prevent you from going too far. Perfect for learning the movement without risking lower back pain. 3 sets of 8 repetitions.
Intermediate — Medium Range of Motion
Without a wall, roll forward 50-60 cm. Your arms should form an angle of about 45° with the floor. 3 sets of 12 repetitions. You've mastered this level when you can complete all 12 repetitions without ever arching your back.
Advanced — Full Range of Motion
Roll until your arms are almost parallel to the floor. This is the maximum range of motion on your knees. 4 sets of 15 repetitions. Once mastered, try the first repetitions in a standing position — the most challenging ab exercise there is.
4-Week AbForce™ Program
Week 1 — Discovery (3x per week)
• Linear movement facing the wall: 3 x 8 repetitions
• Rest: 90 seconds between sets
• Focus: master abdominal contraction and slow return
Week 2 — Progression (3x per week)
• Linear movement, medium range of motion: 3 x 10 repetitions
• Lateral movement: 2 x 8 repetitions per side
• Rest: 75 seconds between sets
Week 3 — Intensification (4x per week)
• Linear movement, full range of motion: 3 x 12 repetitions
• Lateral movement: 3 x 10 repetitions per side
• Rest: 60 seconds between sets
Week 4 — Performance (4x per week)
• Linear movement: 4 x 15 repetitions, full range of motion
• Lateral movement: 3 x 12 repetitions per side
• Attempt the first repetitions in a standing position
Maintenance
Cleaning
Wipe the foam handles and TPR wheel with a slightly damp cloth after each session. Avoid abrasive products. TPR rubber requires no special maintenance.
Storage
The AbForce™ can be easily stored upright against a wall or in a closet. It is compact and lightweight. The knee mat can remain rolled around the axle for even more compact storage.
Discover the AbForce™
Silent extra-wide TPR ab wheel — sculpted abs and obliques, delivered to your home in just a few days.
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