The Weider Ab Shaper was a popular in-home ab device in the late 1990s. This item is no longer available as a new product, although you may find used models for sale. The Ab Shaper consists of a small mat with a head pad and frame attached to it. The head pad supports your neck and head while you do crunches. The frame rolls with you to keep your body in the proper form. When using the Ab Shaper, focus on using your abdominal muscles to crunch up and try not to push with your arms.
Basic Crunch
Step 1
Lie on the mat with your head on the pad.
Step 2
Bend your knees and place your feet flat on the floor. Position your hands near the ends of the handles above your head.
Step 3
Curl up, pulling your head and shoulders off the floor. Keep your head against the head pad and your low back against the floor.
Step 4
Slowly lower and repeat. Do 10 to 15 repetitions.
Basic Oblique Crunch
Step 1
Lie on the mat with your head resting on the pad. Grab the handles over your head.
Step 2
Bend your knees then lower them to the right side.
Step 3
Curl up while you exhale. Lower back down slowly. This exercise works your side abs, or obliques. Perform 10 to 15 reps, then drop your knees to the other side and repeat.
Advanced Crunch
Step 1
Lie on the mat with your head on the pad. Grab the handles overhead.
Step 2
Straighten your legs and hold them a few inches above the floor.
Step 3
Curl up to about a 45 degree angle. At the same time, pull your knees toward your chest.
Step 4
Hold the curled position for a count, then slowly lower your torso and legs back to the start position. Repeat 10 to 15 times.
Tips and Warnings
- Exhale as you curl up. Exhale as you lower back down.
- Consult your physician prior to starting any exercise program. For the advanced crunch, only lower your legs as far as you can while still keeping your low back against the floor. If your low back begins to arch, pull your legs up a few inches.
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