The Ab Roller is a common sight at most gyms and fitness centers. Although it was developed over a decade ago, it is still regarded as a integral piece of equipment in toning and tightening your abdominal muscles. The patented design provides support to your neck and back, reducing the risk of injury. Begin exercising by completing a few repetitions of each exercise, then steadily increase the number of repetitions and number of sets as your abdominal muscles become stronger.
Basic Crunch
Set your Ab Roller on a mat, then lie down with your head on the head pad and firmly hold the frame with your hands. Bend your knees so your feet are flat on the floor. Breathe out and use your abdominal muscles to elevate your shoulders to approximately 45 degrees from the floor. Hold this position for a few seconds, then roll back down to the starting position by engaging your abdominal muscles.
Raised Straight Leg Crunch
Grip the Ab Roller frame with both hands and rest your head on the head pad. Raise your legs straight up, keeping them joined at the knees, and point your toes back toward you. Engage your abdominal muscles to lift your shoulders up by 45 degrees. Hold the position for two to three seconds, then return to the starting position.
Bicycle Crunch
With the Ab Roller on a mat, grip the frame and place your head on the head pad. Raise your knees and start cycling your legs like you're riding a bike while simultaneously raising your shoulders to a 45 degrees angle. Lower your shoulders back down while continuing the pedaling motion.
Double Crunch
Position yourself on the Ab Roller by gently holding the frame with both hands and placing your head on the head rest. Lift your legs and bend your knees at a 90 degree angle so your calves form a right angle with your thighs. Exhale and lift your shoulder off the mat to approximately 45 degrees while simultaneously bringing both knees in toward your chest. Inhale and roll yourself back down slowly while returning your legs to the starting position. This counts as one complete repetition.
Scissor Crunch
Hold the Ab Roller's frame and rest your head on the head pad with your legs pointing straight out. Exhale and lift your shoulders off the mat while simultaneously crossing your right leg over your left. Return to the starting position, then lift your shoulders off the mat and cross your left leg over your right leg to complete one repetition.
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