Which is more effective in exercising abdominal muscles, the healthy belly wheel or the curled belly

The effectiveness of abdominal exercises varies depending on the type of exercise used. The abdominal exercise is more suitable for individuals with strong core strength, while the abdominal exercise is more suitable for beginners or those with lower back discomfort.

The healthy abdominal wheel requires the coordination of all muscles in the body, especially the rectus abdominis, transverse abdominis, and back muscles, which require high core stability. During the movement, it is necessary to maintain the neutral position of the spine and stimulate the abdominal muscles through the centrifugal contraction depth of rolling and recovery, while improving the coordination of the shoulder and hip joints. However, incorrect posture can easily lead to lumbar compensation. It is recommended to try again after mastering the basic abdominal rolling ability. When using, tighten the abdomen and control the rolling amplitude.

Abdominal curl stimulates the upper rectus abdominis muscle through isolated spinal flexion, with a short movement trajectory and low lumbar pressure, making it suitable as an introductory training. Difficulty can be increased by adjusting leg posture, such as the aerial bicycle style abdominal curl, which can simultaneously exercise the oblique muscles. However, excessive pursuit of amplitude may lead to neck compensation, and it is necessary to keep the chin slightly retracted and the hands weakly supporting the ear side. For individuals with herniated intervertebral discs, reverse abdominal or buttock bridging is a safer option.

It is recommended to alternate between training two types of movements based on one's own foundation, with a belly roll 2-3 times a week and a belly roll that can be performed daily. Combining aerobic exercise and protein supplementation can accelerate the development of abdominal muscles, and those with high body fat percentage need to lose weight first. After training, do cat style stretching to relax the back. If you experience lower back pain, stop immediately and consult a rehabilitation therapist.