The Ab Swing advertises as a gravity-based, resistance system that promises to work your abdominal muscles, or abs. Essentially, an Ab Swing allows you to do abdominal crunches from a vertical position. There is no evidence that use of an Ab Swing is more effective than conventional abdominal exercises. However, it does offer the convenience of exercising off the floor. According to the website responsible for marketing the Ab Swing, they no longer offer this product. However, if you pick one up used, proper positioning may provide the best results.
Step 1
Set the Ab Swing up on a solid surface, such as a tile or hardwood floor. Properly set up, the Ab Swing sits vertically and at a slight angle.
Step 2
Place your one foot on the foot handle and test the stability of the device before use.
Step 3
Lean you buttocks against the seat, distributing your weight evenly on both sides. Lift your feet, one at a time, onto the footrest. Grab the handlebars with both hands.
Step 4
Perform a vertical crunch. Shift your weight onto your arms, which are grasping the handlebars. Pull your knees up close to your chest. Slowly, lower your feet back to just above the foot bar and repeat. Do as many crunches as you feel comfortable with and only pull your knees up as far as you can without straining your back. Do repetitions until you feel a slight burn in your stomach muscles.
Step 5
Place your feet back down on the bar and shift your weight so that you turn slightly in the seat. Your back does not lift off the surface, but focus your weight on your one hip. Pull your knees up again, concentrating on the oblique muscles, or your side muscles. If uncomfortable, leave the one foot on the bar and lift only one knee.
Step 6
Shift the weight to the other hip and repeat the exercise to work the oblique group on both sides.
Member Comments