Tuyami Folding Ab Wheel Exercise Guide

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The Tuyami does not look like standard ab wheels. With its double wheel and futuristic design, the appearance is very pleasing and will add a touch of style and dynamism to your workouts.

Yet, it's not just looks, far from it. The Tuyami is a serious piece of fitness equipment that can really get your whole body working, your muscles burning and your heart beating.

Here are 5 exercises for you to try out, each with a version for beginners, intermediates and advanced so that as you practise and improve you can progress to a harder level and continue challenging yourself.

1. Forward Roll

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Beginner Level

Kneel on the mat, knees hip distance apart facing a wall and hold the Tuyami with both hands.

Keep your arms straight and position the hands directly under your shoulders and keep a long, strong neutral spine.

Roll the Tuyami towards the wall keeping your arms and torso long, then brace your belly to draw it back to the starting position.

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Intermediate Level

Kneel on the mat, knees hip distance apart with lots of room in front of you and hold the Tuyami with both hands.

Keep your arms straight and position your hands directly under your shoulders and keep a long, strong neutral spine.

Roll the Tuyami as far forwards as you can, keeping your arms and torso long throughout, then brace your belly to draw it back to the starting position.

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Advanced Level

Stand with your feet hip distance apart and hold the Tuyami with both hands.

Keep your arms straight and position your hands on the floor directly in front of your feet and keep a long, strong neutral spine.

Roll the Tuyami as far forwards as you can keeping your arms and torso long, then brace your belly to draw it back to the start position.

2. One-Handed Oblique Roll

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Beginner Level

Lie on your side with your legs stacked.

Elevate your torso from the hips upward and hold the middle of the Tuyami in the hand closest to the floor.

Keep your arm straight and position the Tuyami directly below your shoulder.

Roll the Tuyami out to the side as far as you can, then pull in at the waist and return to the starting position.

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Intermediate Level

Lie on your side with your legs stacked.

Elevate your torso from the knees upward and hold the middle of the Tuyami in the hand closest to the floor.

Keep your arm straight and position the Tuyami directly below your shoulder.

Roll the Tuyami out to the side as far as you can, then pull in at the waist and return to the starting position.

Advanced Level

Lie on your side with your legs stacked.

Elevate your torso from the heels upward and hold the middle of the Tuyami in the hand closest to the floor. You may need to support yourself in this position by placing your empty hand on the floor in front of you. Make sure your hand is as close to your body as it can be to avoid spinal rotation.

Keep your arm straight and position the Tuyami directly below your shoulder.

Roll the Tuyami out to the side as far as you can, then pull in at the waist and return to the start position.

3. Tick Tock

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Beginner Level

Come to all fours with your knees under your hips. Hold the Tuyami in both hands and position your hands on the floor directly under your shoulders.

Keep your arms and back straight throughout.

Visualise yourself kneeling at the centre of a clock with the 12 straight ahead of you.

Roll the Tuyami as far as you can towards the numbers 10, 11, 12, 1 and 2 then reverse it visiting 2, 1, 12, 11 and 10.

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Intermediate Level

Come to all fours with your knees under your hips and hold the Tuyami at the centre in your right hand and position the hand on the floor directly under your shoulder.

Keep your arm and back straight throughout.

Visualise yourself kneeling at the centre of a clock with the 12 straight ahead of you.

Roll the Tuyami as far as you can towards the numbers 12, 1 and 2 then reverse it visiting 2, 1, and 12. Then hold in your left hand and roll to 12, 11, 10, 10, 11 and 12.

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Advanced Level

Come to all fours with your knees under your hips and hold the Tuyami at the centre in your right hand and position your hand on the floor directly under your shoulder. Now lengthen your right leg behind you and rest on your toe tips with everything between your hips and toes elevated.

Keep the arm, leg and back straight throughout.

Visualise yourself kneeling at the centre of a clock with the 12 straight ahead of you.

Roll the Tuyami as far as you can towards the numbers 10, while you lift your leg up and angle it towards the number 8. Then return to the starting position.

Roll the Tuyami as far as you can towards the numbers 11, while you lift your leg up and angle it towards the number 7. Then return to the starting position.

Roll the Tuyami as far as you can towards the numbers 12 while you lift your leg up and angle it towards the number 6. Then return to the starting position.

Repeat the sequence in reverse order.

The switch to your left arm and left leg and pair numbers 2 and 4, 1 and 5 and 12 and 6.

4. Rock and Roll

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Beginner Level

Kneel on the mat with knees at hip distance apart facing a wall, and hold the Tuyami with both hands.

Keep your arms straight and position your hands directly under your shoulders and keep a long, strong neutral spine.

Roll the Tuyami towards the wall keeping your arms and torso long, When you reach the limit slowly rock the Tuyami from side to side 4 times by pushing down with alternate hands, then brace your belly to draw yourself back to the starting position.

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Intermediate Level

Kneel on the mat with knees at hip distance apart and hold the Tuyami with both hands.

Keep your arms straight and position your hands directly under your shoulders and keep a long, strong neutral spine.

Roll the Tuyami forwards the wall keeping your arms and torso long. When you reach the limit, slowly rock the Tuyami from side to side 4 times by pushing down with alternate hands, then brace your belly to draw yourself back to the starting position.

Advanced Level

Stand with your feet hip distance apart and hold the Tuyami with both hands.

Keep your arms straight and position your hands on the floor directly in front of your feet and keep a long, strong neutral spine.

Roll the Tuyami as far forwards as you can keeping your arms and torso long, then brace your belly to draw it back to the start position.

5. The Puppet

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Beginner Level

Kneel on the mat facing a wall with knees at hip distance apart and hold the Tuyami with both hands.

Keep your arms straight and position your hands directly under your shoulders and keep a long, strong neutral spine.

Imagine your right knee is connected to your right wrist by a puppet string

Roll the Tuyami towards the wall keeping your arms and torso long, bringing your bent right leg forward as you do so. Then brace your belly to draw yourself back to the starting position. Repeat on your left side.

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Intermediate Level

Kneel on the mat with knees at hip distance apart and hold the Tuyami with both hands.

Keep your arms straight and position your hands directly under your shoulders and keep a long, strong neutral spine.

Imagine your right knee is connected to your right wrist by a puppet string

Roll the Tuyami forwards keeping your arms and torso long, bringing your bent right leg forward as you do so, then brace your belly to draw yourself back to the starting position. Repeat on your left side.

Advanced Level

Kneel on the mat facing a wall with knees at hip distance apart and hold the Tuyami with both hands.

Keep your arms straight and position your hands directly under your shoulders and keep a long, strong neutral spine.

Lengthen your right leg back and rest on your toe tips with your knee elevated. Imagine your right ankle is connected to your right wrist by a puppet string

Roll the Tuyami towards the wall keeping your arms and torso long, bending and bringing your right leg forward as you do so. Then brace your belly to draw yourself back to the starting position.

Repeat on the left side.