The Ab Roller was found to be 1 to 5 percent more effective for the ab muscles than traditional the floor crunch exercise in a study led by Peter Francis, Ph.D., at San Diego State University. Considering that an Ab Roller costs around $20 and you may benefit from the neck support offered by the machine's headrest, the only marginal increase in muscle load for the abdominals you get from using an Ab Roller may be worth purchasing. The Ab Roller does offer some variety so you can do different types of crunches, but it is important to use proper exercise form and technique to get the most out of the machine.
Ab Roller Scissor Crunch
Step 1
Lie on the floor face up with the back of your head on the headrest. Lift your arms above your shoulders and grip the frame above you with an overhand grip so your palms face away from your head. Do not hold the frame tightly.
Step 2
Bend your knees into your chest and then extend them straight anywhere from 30 to 45 degrees from the floor. Squeeze your abs tight to push your back down. Keep your legs up until you have completed a set.
Step 3
Raise your shoulders about eight inches off the floor, lifting the frame and your head too. Keep your arms totally relaxed. The Ab Roller scissor crunch is not meant to be an arm exercise.
Step 4
Open your legs and then bring them together, crossing right over left. Lie your shoulders and head back down and open your legs.
Step 5
Crunch up off the floor again and this time cross your left leg over the right. Alternate your legs with each crunch for a total of six to 10 reps per leg.
Ab Roller Bicycle Crunch
Step 1
Lie on your back with your hands on the Ab Roller frame and your head on the headrest as described for the previous exercise. Bend your knees and lift your feet off the floor.
Step 2
Raise your upper body into a crunch with your head and shoulders 45 degrees from the floor. Use no strength from your arms. Straighten your left leg as if pushing against an imaginary bicycle pedal. Bend your left knee and straighten your right leg. Complete one pedaling motion as you lift your shoulders.
Step 3
Bend both of your knees and touch your shoulders and head back down on the floor. Pedal your legs each time you crunch your upper body. Complete between 12 and 20 repetitions. Repeat both exercises two or three times.
Tips and Warnings
- Your Ab Roller comes with an accessory called a Pro Assist Spring. This device attaches to the back of the Ab Roller and it helps you perform crunches on the Ab Roller. Because it is helping you, however, your abs are not working as hard as they normally would, but if you wish to do a bonus set that you would otherwise be unable to complete without assistance, the spring comes in handy.
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