zig
0

Notifications

  • You're all caught up!

Ab Roller Exercises

by
author image Alan Bass
Alan Bass has been writing since 2008. His work focusing on sports topics has appeared in the "Hockey News" and online at Inside Hockey and HockeyBuzz. He received a presidential award from Muhlenberg College for academic and community achievements, in addition to a bachelor's degree in psychology and business. In 2011, he published a book titled "The Great Expansion: The Ultimate Risk That Changed the NHL Forever."
Ab Roller Exercises
Ab Roller Exercises Photo Credit runners abs image by jimcox40 from <a href="http://www.fotolia.com">Fotolia.com</a>

The ab roller is one of the newest, but must popular products on the market when it comes to abdominal exercises. According to AbRoller.com, a human's spine is made up of 33 bones or "vertebrae." When you move, they flex together and move in a curved motion. However, the spine does not pivot like other joints in the body. Instead, it rocks back and forth as one. The Ab Roller protects your spine with its rocking motion, providing support for your head, neck and spine, in addition to giving your abs a great workout.

Basic Crunch Exercise

Lying on a mat, put your hands on the frame of the Ab Roller. Keep your feet flat and your head on the head pad. Using your stomach muscles, raise your shoulders about 45 degrees. Lower your back down to the mat. Repeat this for 15 to 20 repetitions.

Double Crunch Exercise

Lying on a mat, put your hands on the frame of the Ab Roller and keep your feet flat against the floor. Make sure your head is against the head pad. Bend your knees, then lift your thighs to a 90-degree angle. Hold this position, then raise your shoulders about 45 degrees while moving your knees to your chest. Lower your back to the mat and put your legs back to the starting position of 90 degrees. Repeat this 15 to 20 times.

Bicycle Crunch Exercise

Laying on a mat, put your hands on the frame and your head on the head pad. Lift your legs and pedal them as if you are riding a bike. While doing this, raise your shoulders 45 degrees, then lower your back down to the ground. This is one of the more fun and entertaining exercises done on the Ab Roller.

Oblique Crunch Exercise

Laying on a mat, put your hands on the frame, your feet flat on the floor, and keep your head against the head pad. Drop your legs over to one side, then raise your shoulders to about 45 degrees. Lower your shoulders back to the mat, then repeat with the legs on the opposite side. Do about 15 to 20 repetitions.

Scissor Crunch Exercise

Laying on the mat, put your hands on the frame and your head on the head pad. Put your legs straight out, then raise your shoulders to 45 degrees. While doing this, cross one leg over the other. Alternate your left and right legs while raising your shoulders each time. Perform 15 to 20 repetitions.

Raised Straight Leg Crunch Exercise

Laying on a mat, put your hands on the frame of the Ab Roller and your head on the head pad. Keep your legs together, then raise them straight in the air. Raise your shoulders about 45 degrees, then lower them back to the ground, in addition to lowering your legs. Repeat this 15 to 20 times. This exercise is great for working out your lower abdominal muscles.

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

YOU MIGHT ALSO LIKE

CURRENTLY TRENDING

Demand Media

Our Privacy Policy has been updated. Please take a moment and read it here.