The AB Dolly is a small platform that has four wheels on the bottom and curved handles on the top. This training tool comes with a knee pad and is designed to easily move in multiple directions when doing exercises. Your abs get worked as well as the shoulders, back and legs. Exercises are performed with your hands or feet on the dolly.
The forward rollout is a basic AB Dolly exercise performed with your forearms on the platform. After placing the knee pad on the floor, kneel on it, position your forearms across the padded platform and grasp the front part of the handles. Before you do anything, tighten your abs and slightly arch your back. This is to ensure you do not place excess stress on your spine. Steadily roll the platform forward and lower your hips toward the floor. Once you feel a strong contraction in your abs, roll back in and repeat. To increase the challenge, perform this exercise with your hands placed on the side handles and your arms fully extended.
The W exercise, also known as a three-way rollout, places more emphasis on the obliques, which are on the sides of your abdomen. After getting into the same starting position as the rollout, roll the platform at an angle to your left as you lower your hips toward the floor. Feel the contraction on the side of your stomach. Roll back to the starting position, then roll forward, then roll back, then roll at an angle to your right. You just made a "W" shape. Repeat for a set of repetitions.
Knee Tucks and Pikes
Knee tucks are also known as pull-ins. These are performed with your knees placed on the platform and hands shoulder-width apart on the floor in front of you. Keeping your back straight and arms fully extended, roll the platform toward your head as you tuck your knees into your chest. Steadily roll it back out and repeat.
The pike is an advanced progression to the knee tuck. Instead of placing your knees on the platform, place your feet on top, right next to the handles. After placing your hands shoulder-width apart on the floor, lifting your hips and tightening your core to straighten your back, roll the platform toward your head as you raise your hips in the air. Move the platform in as far as possible, roll it back out and repeat. During this exercise, keep your back, arms and legs straight.
The inch worm is performed with two AB Dollys. After placing your forearms on one and knees on the other, move them toward each other and part in a steady motion so your hips drop and raise.
Side to Sides
A side to side exercise places emphasis on the obliques. After placing your hands on the floor and knees on the platform, roll it back and forth to your sides in a steady motion. A variation to this exercise is performing it in a half-circle motion. To do this, roll it your right side, push it back behind you in an arcing motion and continue to move it all the way to your left side. Move it back around the same way.
Walking planks require a long, flat floor. Place your toes on the platform near the handles, place your hands on the floor and lift your hips to straighten your back. Steadily walk your body across the room with your hands. When doing this, do not let your body sag. Maintain a tight core throughout.
The AB Dolly is not only used for the abs, but it doubles as a stretching device for the shoulders and upper back. While kneeling on the knee pad, place your hands flat on the back part of the platform and push straight ahead as far as possible. As you do this, sit back on your heels. From this position, slowly roll the platform back and forth to your sides in an arcing motion.