Available from major sporting goods stores, the Weider AB Shaper is a popular home/light commercial ab conditioning tool. Consisting of a padded exercise mat with an ab roller frame attached, the AB Shaper helps to keep your head and neck supported and aligned while you perform a variety of abdominal exercises.
Crunches
To tone and strengthen your rectus abdominus muscles at the front of your abdomen, lie on your back with your head resting on the AB Shaper pad and your legs bent. Place your feet flat on the floor as close to your butt as is comfortable. Using your abs, roll up and lift your head, shoulders and upper back off of the floor. Hold this most contracted position for a second before slowly returning to the starting position and repeating.
Oblique Crunches
Your oblique muscles run diagonally below your ribs and are responsible for rotating your spine. Lie on your back and place your head on the AB Shaper pad. Bend your legs and place your feet close to your butt. Keeping your shoulders and back flat on the floor, roll your knees over to the left side. Only roll as far as feels comfortable. Keeping your lower body still, crunch your abdominals and lift your head and shoulders off of the floor. Hold this position for a second before slowly lowering back to the starting position and repeating. On completion of your set, rest for a moment and then roll your legs over to the right and repeat the exercise.
Straight-Legged Crunch
The straight-legged crunch is a more advanced version of the standard crunch exercise. Lie on your back with your head resting on the head support. Extend your legs to that your feet are pointing up towards the ceiling. If you have tight hamstrings, you may find it more comfortable to keep your knees slightly bent. Without lowering your legs, use your abdominals to lift your head, shoulders and upper back off of the floor. Hold the top position for a second or so before slowly returning to the start position and repeating.
Bicycle Crunch
The bicycle crunch is an effective exercise for the upper and lower areas of the rectus abdominus muscle. Lie on your back with your legs bent, feet flat on the floor and your head resting on the AB Shaper support pad. Lift your head and shoulders off of the floor and simultaneously lift one leg, pulling your knee towards your chest. Slowly return to the starting position. Repeat the exercise but lifting your other leg towards your chest. Continue alternating legs for the duration of your set. You can make this exercise more challenging by starting with your legs straight; but, in addition to increasing the work placed on the abdominals, this also increases the stress on your hip flexors, which may cause lower back discomfort. Perform this variation with caution.
References
- "Tailor-Made Training for Female Body Shapes"; Caroline Sandry and John Shepherd; 2009
- "The Complete Book of Abs: Revised and Expanded Edition"; Kurt and Brett Brungardt; 1998
- "Women's Weight Training and Bodybuilding Tips and Routines"; Joe Weider; 1992
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