Your abdominal muscles are one of the most important groups to train in any fitness routine. One of the more common exercises used to strengthen the stomach muscles is the basic crunch. As widely used as this exercise is, it can also lead to injury to your head, neck or spine if performed the wrong way. However, the Ab Roller's patented design helps to prevent against injury while still giving you a great workout. This "Arcuate Rocker System" supports your head and neck while guiding your spine to a natural curved movement during each repetition. Therefore, you can have a safe and effective abdominal workout each time you use it.
Step 1
Place the Ab Roller on a soft, flat surface. Be sure to use an exercise mat or towel if you will using the Ab Roller on a hard surface.
Step 2
Do a short aerobic warm-up for three to five minutes of either jogging, walking, or any other activity of your choice.
Step 3
Lay down on the floor, placing your head on the head rest of the Ab Roller. Place your hands above your head on the overhead bar.
Step 4
Slowly lift your shoulders off the ground, making a 45-degree angle with your back and the ground. Use the overhead bar to guide your movement forward. Be sure not to lift your head off the head rest.
Step 5
Hold this crunch position for one second then slowly curl back down toward the floor.
Step 6
Repeat this movement for 12 to 15 repetitions.
Step 7
Cool down using the sequence of stretches provided in your owner's manual, once you are finished. The sequence of stretches is as follows: Full-body stretch, knee-to-chest, oblique stretch, shoulder stretch, shoulder shrugs, triceps stretch, cat stretch.
Things You'll Need
- Ab Roller
- Exercise mat
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