The textbook "Essentials of Anatomy and Physiology, Fifth Edition," lists the three muscles of the abdomen as the transverse abdominis, rectus abdominis and the obliques. The Ab Rocker was designed to isolate these muscles. The Ab Rocker mimics types of abdominal crunches and offers padding for the neck and handles for the hands, so the arms and spine are in correct alignment. .
Supine Crunch
The Ab Rocker is designed to isolate the abdominal muscles in a way that promotes strengthening of the muscle fibers through controlled movements. Begin the supine crunch with your head resting on the padding and your hands holding the grips. Bend your knees so your feet are flat on the ground. Engaging your abs, crunch forward so your shoulders lift off the ground and the chest rises toward the ceiling. Supine crunches target the rectus abdominis and the transverse abdominis; the rectus abdominis runs laterally across the waistband and the transverse abdominis runs from sternum to pubic bone. "It's the most standard crunch out there and it's a simple way to start your abdominal routine. Certainly, there are limitations to what you can do with any exercise machine, but the Ab Rocker is an easy, simple piece that will get you good form when you're crunching," said American College of Sports Medicine certified personal trainer Shelby Young.
Reverse Crunch
Reverse crunches are designed to work the lower abdomen, often the toughest part to exercise and the part which holds the most fat. Begin lying in the Ab Rocker with your head on the neckrest and your hands holding the bars. Lift your legs straight toward the sky, flexing your feet to protect your knees, and raise your hips off the ground. Using your abdominal muscles, lift and lower your hips in a slow, controlled manner. "Reverse crunches are really good for the lower abs, as long as you're using your abs to move your hips and not using the momentum from your legs. Your hips should move up and down and not back and forth to isolate the abs," said Young.
Oblique Crunch
The obliques, or love handles, are the abdominal muscles located on either side of the torso. Use the Ab Rocker to strengthen the obliques. Begin lying on your right side with the head rest cradled under your armpit and your hand behind your head to support your neck. From here, you can grab the top bar of the Ab Rocker's frame with your left arm and begin to crunch upwards, engaging your obliques. Switch to your left side and even out your oblique crunches on the opposite side. To add more of a challenge, lift your legs a few inches off the ground and pull your knees close to your chest each time you crunch up.
References
- "Essentials of Anatomy and Physiology, Fifth Edition"; Valerie C. Scanlon,Tina Sanders; 2007
- Shelby Young, ACSM certified Athletic Performance Specialist; Hampshire Hills Sports and Fitness Club;, Milford, NH
Member Comments