Ab devices that allow you to work out your stomach muscles in the privacy of your home are one of the most popular pieces of fitness equipment. The Ab Roller has evolved considerably over the years. There have been numerous versions of the product. The latest version, the Ab Roller Evolution, is not only an ab machine, but also works your chest and triceps.
Identification
The Ab Roller is a small, portable piece of fitness equipment. It consists of a u-shaped frame with foam handles. The bottom bar of the Ab Roller has a padded cushion for your head. On the ends of the bottom bar are small, vertical bars that hold weight plates. Slide on a couple plates to add weight to your crunches, increasing the intensity of the exercise. Safety clips are included that hold the weight plates in place. You must purchase the weight plates separately.
Function
When you are positioned on your back, your head rests on the cushioned pad. According to Ab Roller, this protects your neck and back from undue stress and tension. It keeps your head in a neutral position as you perform crunches. The frame rolls with your body to maintain proper form throughout the exercise. In a regular crunch, it is common to pull your head forward, straining your neck and upper back.
Ab Exercises
The Ab Roller allows you to hit the rectus abdominis, which is the main ab muscle, and the obliques, the side abs. To perform a regular crunch, position your head on the pad and hold the bar above you with both hands. Bend your knees and place your feet flat on the floor. Crunch up as far as you can. This works the main ab muscle. To hit your side abs, simply lay your knees to one side. After completing the set, move your knees to the other side.
Upper Body Exercises
The newest Ab Roller, the Evolution, allows you to do other upper body exercises besides crunches. Flip the unit over so the u-shaped frame is curving upward. With one hand on each side of the frame, extend your legs behind you to perform push-ups. You can also turn around, with your back toward the head cushion. Place your hands on the frame and extend your legs in front of you. In this position, you can perform dips, which work the triceps.
Study
The American Council on Exercise, a nonprofit fitness watchdog group, conducted a study to measure the effectiveness of several popular ab exercises. Muscle activity during crunches was measured using electromyography equipment. According to the study, the Ab Roller was "no more effective than the traditional crunch" in activating the abdominal muscles. The traditional crunch placed seventh on the list, behind the bicycle maneuver, captain's chair, exercise ball, vertical leg crunch, Torso Track, long arm crunch and the reverse crunch. The Ab Roller placed ninth on the list, out of 13.
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