An abdominal roller is a low-tech piece of exercise equipment that consists of a metal frame that cradles your arms and upper body while you perform crunches. Though not as effective for toning core muscles as crunches on a stability ball, or the bicycle maneuver exercise, the ab roller is nevertheless a solid option, reports the American Council on Fitness. In a study by that organization the ab roller came in ninth in an over ranking of 13 top abdominal exercises, and 10th on the list of exercises that best work the obliques.
Basic Crunch
The ab roller is most effective for people who cannot perform the basic crunch exercises while maintaining proper posture and form, and thus need extra support, the American Council on Fitness notes. The roller's basic moves isolate the abdominal and oblique muscles so you don't engage your arms or pull on your neck when crunching. To begin, lie on the floor with your knees bent and feet flat on the floor. Your upper arms should rest easily on the padded armrests, and your head should rest on the cushioned head support. Reach overhead and grab the top bar and roll forward. Tighten your abs as you lift, and bend your upper body to get the most action in your core.
Oblique Crunch
There are a few variations that can be employed with the ab roller to concentrate more heavily on other muscles. The oblique crunch requires you to assume the same position as the basic crunches with your head resting in the padded headrest, and your hands holding the overhead bar with your palms facing forward. Before beginning the crunches, extend your legs straight and, with your heels on the ground, rotate them to the right. Perform 20 crunches, shift your legs to the left, and repeat.
Double Crunch
As you become more proficient on the ab roller, and your core muscles become stronger, add intensity with exercises such as the double crunch. Assume the starting position with your knees bent, head resting on the cushion and hands holding the overhead bar. Raise your bent knees toward your chest, and feel the tightening in your lower abdomen. After they are raised, bend forward with your upper body at about a 45-degree angle. Lower your shoulders and then lower your legs so they are bent and feet are flat on the floor. As you continue to gain strength, you should be able to raise your knees and your shoulders simultaneously for 20 repetitions.
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