The importance of having strong abdominal muscles goes far beyond looks. While a toned body is appealing to the eye, strong abdominal muscles also protect against back pain. When the abs are weak, the back muscles must work harder to maintain posture and perform daily activities. Crunches are the best way to strengthen the abs; however, sit ups can be challenging for individuals with a sensitive back and neck. Using the Ab Roller Pro can help to strengthen muscles without straining them.
Step 1
Use the machine correctly to ensure good form and control. The Ab Roller Pro is designed to allow the head to rest while doing crunches. This supports the neck, which can lessen any strain, according to the Ab Roller Pro official website. However, it is important to not push with the hands to come up; it is also still necessary to contract the abdominal muscles, just like with a traditional sit up. Pushing with the arms will create tension in the shoulders instead of the neck and will not isolate the abdominals properly.
Step 2
Roll up slowly. Place the head on the pad and palms on the bars so the hands are shoulder width apart; palms facing away. Do not grip the bar as that encourages the use of the arms. Press the low back into the floor, tighten the abdominal muscles and roll up just high enough, that the stomach muscles contract. Lower down slowly but do not rest all the way back, keep tension in the abs.
Do 8 to 12 repetitions and focus on rolling up and down with the machine versus pushing it. If the ab roller is sliding on the floor during the exercise, the arms are probably pushing the machine.
Step 3
Try various hand grips or weights. Placing the hands closer or wider apart will target the abs a little differently. The hands can also be turned so the palms face the body. If doing sets, try each set with a different hand placement to challenge the abs even further. Some models have handles on the back where weights can be added to increase the resistance.
Step 4
Adjust the routine by trying different leg positions. Many variations of routines exist to keep the workout challenging, according to the shared review website. While rolling up. try bringing one knee into the chest when coming up and then lower it down while coming down. Continue alternating legs. For a more advanced version, do both knees to chest at the same time; however the back must stay in contact with the floor. The legs can also be moved in a bicycle motion. Another variation is to lower both knees to one side and crunch up. This version targets the waist or oblique muscles.
Step 5
Do push ups. The Ab Roller Pro can be turned upside down so the hands can be placed on the rounded part of the handles. Lower the body into a push up and press back up. When performing this exercise, it is important to keep the body in a straight line. If the arms are weak, there is a tendency to drop the hips, which can strain the back.
If possible do this exercise in front of a mirror. It is better to do a small push up correctly, than a full push up with improper form. Keep the movement small and gradually make it larger as the muscles get stronger.
Step 6
Add in some triceps dips. Keep the machine upside down and turn away from it. Place the hands on the rounded edges. Keep the hips under the shoulders and lower the buttocks straight down by bending the elbows, as if about to sit in a chair. Then press back up, but be careful to not lock the elbows.
The further the feet are placed away from the body the harder the exercise is to complete. As with the push up, focus on proper form rather then trying to do big movements.
Tips and Warnings
- If you are new to exercise, start off slowly and gradually add repetitions and sets. Doing too much too soon will just lead to soreness and may cause you to abandon your routine.
- Ab exercises should not cause neck, back or shoulder pain. Relax the upper body and focus on using the stomach muscles to lift you up. Stop any exercise that causes pain and consult with a physician or trainer to learn how to use the machine correctly.
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