According to the official website, to date over 10 million Ab Rollers have been sold, which makes them one of the most popular exercise tools ever. Designed by American Don Brown in 1995, the Ab Roller is a metal frame that supports your head and neck and guides your movements as you perform variations of crunches for your abdominal muscles.
Strong abs can help to support your spine and reduce the incidence of back pain, but learning to use your abs correctly can prove tricky for some exercisers. An Ab Roller ensures that you bend the correct part of your spine to work your abs as effectively as possible.
Step 1
Lie on your back with your head positioned on the headrest support. Relax your neck and ensure the weight of your head is supported by the headrest at all times.
Step 2
Bend your legs and place your feet flat on the floor. Your feet should be as close to your butt as is comfortable. The position of your feet will be dependent on your knee flexibility.
Step 3
Place your hands on the hand rests. Do not clench your fists but just grasp the bar lightly. Your hands should be around shoulder-width apart.
Step 4
Contract your abdominals and lift your head and shoulders off of the floor. Make sure that you exhale as you lift. Take around two seconds to fully raise your shoulders.
Step 5
Slowly lower your shoulders back toward the floor. Take around four seconds to return to the starting position.
Step 6
Continue the exercise for the desired number of repetitions before resting and performing as many sets as required.
Tips and Warnings
- Perform this exercise with your legs rotated to the sides to also involve your oblique or waist muscles. You can also perform this exercise by simultaneously lifting your legs for a tougher workout. To target your lower abdominal muscles, keep your upper body on the floor and lift your legs--this is a reverse crunch.
- If you have any history of back pain, you should seek medical advice before using an Ab Roller.
Things You'll Need
- Exercise mat
- Ab Roller
References
- "Stronger Abs and Back"; Dean and Greg Brittenham;1997
- "Abdominal Training, Second Edition: A Progressive Guide to Greater Strength"; Christopher M. Norris; 2002
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
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