Body by Jake's Ab Rocker is designed to simplify abdominal exercises by providing a stable frame to use for balance. This piece of equipment can be used to target low, mid and high ab muscles, as well as the obliques. According to a study conducted by San Diego State University and sponsored by American Council on Exercise, the Ab Rocker ranks as the 13th least effective exercise for toning abdominal muscles. However, any exercise beats nothing at all, and the Ab Rocker is an excellent way to ease into a workout routine that may otherwise be too uncomfortable to start.
Training the Abdominals
Step 1
Place the Ab Rocker on a level surface. Exercising on carpet or a mat is more comfortable, but may add extra resistance and increase the difficulty of the exercise.
Step 2
Ease into the Ab Rocker. The unit may feel a bit wobbly at first, so take some time to find a comfortable, secure position.
Step 3
Rock forward using only the abdominal muscles. Focus on keeping your abs tightly flexed, legs relaxed, and breathing even.
Step 4
Perform one set of 15 repetitions. If the exercise is too easy, switch out the Ripple Effect resistance bands to increase the level of difficulty.
Step 5
Complete the workout by folding the Ab Rocker and tucking it beneath a bed or in a closet. This piece of equipment is light and easy to store.
Training the Obliques
Step 1
Place either hip in the Ab Rocker seat and bring your feet close to your body so your knees are bent at a 45-degree angle.
Step 2
Test your balance. This position is trickier to hold and maintain than the basic sit up and may require you to adjust your weight before you can complete a repetition.
Step 3
Crunch your entire body. Lift your feet off the floor and touch them to your elbows. Remember to keep your abs tightly flexed during this exercise.
Step 4
Perform one set of 15 repetitions and decide whether you need to exchange the Ripple Effect resistance bands for a higher level of difficulty.
Step 5
Complete the workout on the first side, then turn over and perform and equal amount of repetitions and sets on the other side.
Tips and Warnings
- Add other types of strength and conditioning exercises to your ab routine. Exercising for 30 minutes at least five times a week is recommended by the Centers for Disease Control and Prevention. Consider performing ab work without the aid of equipment when you find the Ab Rocker is no longer challenging your abdominals or obliques, even at the highest difficulty level.
- Ease into the Ab Rocker to avoid injury. The Ab Rocker, by nature, is unstable and should never be used as support for your entire body weight.
Things You'll Need
- Ab Rocker
- Exercise clothes
- Soft mat (optional)
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