You may be dreaming of a flat stomach and well-defined abs, but wondering whether there's an easier way to reach your goals. Several exercise equipment manufacturers market abdominal machines such as the Ab Roller that promise to help create a flatter stomach and smaller waistline. Although they may be able to help to a degree, the results aren't necessarily an easy path to celebrity-perfect abdominals.
Identification
The Ab Roller was invented by fitness expert and health club owner Don Brown, who has sold over 10 million units with sales exceeding $1 billion. The Ab Roller consists of a rocker system that supports the weight of your head, neck and upper body while allowing you to flex your spine and engage in abdominal crunches. Brown designed the Ab Roller so that everyone can do a crunch properly.
Claims
According to Brown, using the Ab Roller for just a few minutes a day will yield significant results, while ensuring that your spine never pivots to avoid injury, mimicking the natural spinal flexion of the bones in your spine. The unit comes with a series of exercises for you to perform.
Expert Insight
The American Council on Exercise commissioned a study led by Peter Francis at the Biomechanics Lab at San Diego State University in 2001. The study tested various abdominal exercise machines, including the Ab Roller, against the traditional abdominal crunch and bicycle maneuver. The Ab Roller device didn't compare favorably to either exercise. Eric Sternlicht and other researchers at the Occidental College Department of Kinesiology had 46 volunteers perform one set of eight to 10 repetitions in testing six home abdominal machines, including the Ab Roller. The results, published in 2005 in the "Journal of Strength and Conditioning Research," used electromyography to determine the activity of the upper rectus abdominis, lower rectus abdominis and external oblique muscles relative to the abdominal curl. Five of the machines, including the Ab Roller, were less effective at working all muscle groups than the abdominal curl. A separate study at California State University in Sacramento that compared seven abdominal machines was published in February 2006 in the "Journal of Orthopedic Sports and Physical Therapy," showing that the Ab Roller was somewhat effective for the upper and lower rectus abdominis muscles and safe for people with lower back problems.
Considerations
Your ability to achieve washboard abs may be determined by genetics and body type, according to the American Council on Fitness. You also must possess a low body fat percentage, typically around 14 to 20 percent for women and six to 13 percent for men. Even the Ab Roller website's instructional information acknowledges that the people in its successful testimonials used a reduced-calorie diet and performed regular aerobic exercises in addition to using the Ab Roller.
Recommendations
The American Council on Exercise points to a "Consumer Reports" study that concluded spending a lot of money on fancy equipment isn't any better than committing to a regular traditional exercise plan. Certified Personal Trainer Christian Finn notes that holding a dumbbell across your chest while doing a crunch will probably have a very similar effect as will bracing your abdominals rather than pulling them in. The San Diego State University study determined that the two most effective abdominal exercises were the bicycle maneuver, performed on the floor, and the captain's chair exercise, where you lift your knees toward your chest.
References
- Ab Roller
- American Council on Exercise: New Study Puts the Crunch on Ineffective Ab Exercises
- "Journal of Strength and Conditioning Research": Electromyographical analysis and comparison of selected abdominal training devices with a traditional crunch; E. Sternlicht; 2005
- Men's Total Fitness: Six Popular Ab Machines Put to the Test
- "The Journal of Orthopaedic and Sports Physical Therapy"; An Electromyographic Analysis of Commercial and Common Abdominal Exercises: Implications for Rehabilitation and Training; February 2006
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