Correct teaching of healthy abdominal wheel - how to correct the healthy abdominal wheel for beginners

The healthy belly wheel is a very good exercise device that can help you improve the core strength of the front side of the body and improve the stability of the lumbar spine and pelvis.
But a lot of people in the training of abdominal muscles in the training of lower back pain, lumbar discomfort feeling!
And their biggest mistake is not maintaining the stability of the lumbar spine!
The significance of the abdominal muscle wheel exercise is that the core muscles work together to tighten the spine to stabilize the spine and prevent it from stretching. (the anterior nucleus in order to resist the extension of the spine (spinal extension) is equal to the length of the contraction).
Unlike sit ups and coils, the role of the abdominal muscles is to work together with other muscles to stabilize the body. The ability to keep the spine neutral!
Once you find a problem in your spine in the course of the movement, it is a mistake for you!

As the picture shows:

Many people will appear in the process of movement, the pelvis forward tilt, the front core almost no effort, instead of centrifugal contraction, will cause the disc to extrusion in the opposite direction. It causes lower back pain.

How should I correct it?

When performing abdominal muscle roller training (similar to other actions), make sure that the lumbar vertebrae do not collapse, make your abdomen hard to tighten, pelvis backward and buttocks, and make full use of the core strength to stabilize the torso.

(illustration: pelvic posterior tilt, tighten the abdomen and buttocks)

If you really can't meet the above requirements, it is recommended that you not take the training of round the wheel for the time being, instead of selecting some core strength training which is less difficult, such as bird dog style, dead insect action, plate support and so on.
In addition, there is a situation that most people are too far ahead of their rounds in training, which is beyond their ability, resulting in the loss of lumbar stability.
In this case, it is suggested that the distance you roll out is not too far away! Or find the scope of your own safety, and then set up a rolling distance reference to ensure training in the right position. As shown below: