The Ab Roller Plus includes the pro-assist spring, an extra part that adds more bounce to your movements as you work out. The spring helps you master the abdominal exercises when you are a beginner or intermediate user. Once you become accustomed to using the Ab Roller Plus, you can remove the optional spring to make the moves more difficult.
Bicycle Crunches
This basic exercise is easy for beginners. Your glutes and abdominal muscles benefit the most. Lie flat on an exercise mat with your head resting on the pad of the Ab Roller Plus. Bend your knees. Pedal your legs in the same motion as if you are riding a bicycle. Lift your shoulders to a 45-degree angle and then return to the starting position. Try to complete two sets of approximately 20 to 25 reps.
Crunches With Raised Knees
Lie flat on a mat with your feet on the floor and your hands gripping the frame of the abdominal exerciser. Keep your knees pushed together and your back flat on the mat. Curl your legs until your thighs are at a 90-degree angle facing your back. Lift your shoulders to a 45-degree angle and release. When performing this exercise, you are working the abdominal muscles and the obliques. The exercise is appropriate for intermediates users of the Ab Roller Plus. Start by doing 10 reps and build up to multiple sets of 20 reps or more.
Scissors
You'll work the lower abdominals and muscles in the legs with this move. Lie flat on your back with your legs straight out. As you lift your shoulders, cross one of your legs over the other. Lower your shoulders back to the floor to complete the move. During each rep, alternate legs. As a beginner, you may be able to do only a few reps. As you advance, aim for at least one to two sets of 15 to 20 reps.
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