The AB Trainer is a piece of fitness equipment for working your abdominal muscles. It is designed to alleviate two of the main problems associated with performing crunches—neck pain and low back pain. The AB Trainer has a head support so that you do not yank your neck forward during crunches. Its rocker system keeps your spine in alignment.
Basic AB Trainer Crunch
The basic crunch targets mainly the rectus abdominis. Lie in the AB Trainer with your head resting on the neck pad. Place your hands on the pads above you, but do not grip the handles. Bend your knees with your feet flat on the floor. Exhale as you crunch forward, following the path of the AB Trainer. Do not push with your arms. Maintain a tight midsection by pulling your belly button down toward your spine. Hold the top position for a few counts. Inhale as you uncurl back to the starting position. Avoid rocking sporadically. Keep the movement slow and controlled.
Full Body Crunch
This exercise also targets the rectus abdominis. The legs also will be involved so that you are working both the upper and lower portion of the ab muscle. Lie back in the AB Trainer with your head resting on the neck pad. Position your hands on the pad above you, but do not grip. Bend your knees and pull your feet off the floor. This is the starting position. As you curl up, simultaneously pull your knees in toward your chest. It will not be a large motion. Again, hold the crunch for a few counts before lowering back to the start position. Keep your feet off the floor for the entire set. Complete each repetition slowly and deliberately.
Oblique Crunch
You can also target your obliques, or side abs, with the AB Trainer. Lie back in the device with your head resting on the neck pad. Bend your knees and place your feet flat on the floor. Drop your knees to the right. Your right leg should be touching the floor with your left leg resting on top. From this position, crunch up. The motion will be limited with your legs in this position. Do not attempt to crunch as high as with the basic crunch. Avoid explosive or jerky movements. Crunch up slowly and hold the top of the movement for a couple of counts before lowering. Perform all repetitions on one side, then drop your knees to the other side and repeat.
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