The Ab Flex is designed to strengthen and develop the muscles of the abdomen. It consists of a triangular piece of equipment with two handles for your hands and a center portion to be placed against your abdomen and provide resistance against which you strengthen your abs. The textbook "Exercise Physiology: Energy, Nutrition and Human Performance," lists the three abdominal muscles as the transverse abdominis, rectus abdominis and the obliques.
Standing Crunch
Standing crunches are designed to target the rectus abdominis, which runs from sternum to pubic bone, and the transverse abdominis, which runs laterally across your waistline. Begin standing straight up with your spine long and your feet at hip-width distance. Place the Ab Flex against your stomach, just above the navel and begin to crunch your torso towards the ground. Keep your abdominals engaged as you slowly lower and lift your torso, pressing the Ab Flex into your stomach to provide resistance against the muscles. "Standing crunches are a very simple, basic, but effective abdominal crunch," said Shelby Young, an American College of Sports Medicine certified personal trainer. "The one thing to be noted is that any Ab Flex exercises should be done as part of an overall workout routine. Just the Ab Flex alone won't give you a six-pack, but it will help," Young said.
Supine Crunch
Like standing crunches, supine crunches isolate and strengthen the transverse abdominis and rectus abdominis. Instead of standing, supine crunches are done lying on the floor, ensuring the spine is flat and long while you crunch. Begin lying on your back with your knees bent and your feet flat on the floor. Press the Ab Flex into your abdomen as you lift your chest and shoulders towards the sky, keeping your neck soft as you move. Lower your torso back to the ground in a slow, controlled movement to fully engage your abdominal muscles.
Oblique Knee Lift
The obliques, or love handles, are the abdominal muscles located on either side of the torso. Using the Ab Flex, you can exercise the obliques as well as the rectus and transverse abdominis. Begin lying on your back with your knees bent. Keeping your shoulders planted on the ground, bring your knees to the right and place the Ab Flex against your stomach. Without lifting your chest or shoulders, lift your knees up and in toward your chest. Keep your entire abdomen engaged as you lift and lower the knees. Move your knees to the left side to exercise the opposite obliques. "This is a good move to work all three muscles together but also protect the spine since you are lying down and keeping your shoulders on the floor," Young said.
References
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle, Frank I. Katch, Victor L. Katch; 2006
- Shelby Young; ACSM Certified Personal Trainer; Hampshire Hills Sports and Fitness Center; Milford, N.H.
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