The Ab Mouse is a piece of abdominal equipment that is similar to an ab wheel. The Ab Mouse has two arm rests and is designed to glide across a hard surface. The Ab Mouse makes traditional ab wheel exercises easier because your arms are supported and your center of gravity is closer to the ground. This makes the Ab Mouse an excellent training device for individuals who are just beginning to train their abs or those who haven't used an exercise wheel before.
Knee Slide
The knee slide exercise work the rectus abdominus muscles while also engaging the transversus abdominus muscles for stabilization. This is one of the easiest exercises that can be performed using the Ab Mouse. Place both of your knees on the ground and grip the hand attachments of the Ab Mouse in front of you. Rest your forearms into the grooved arm rests. Now, roll the Ab Mouse away from your body, keeping your back flat, until your upper body is a few inches from the floor. At this point, pull back the Ab Mouse by contracting your abdominal muscles. Keep pulling back until the Ab Mouse is about two feet from your knees.
Advanced Ab Slide
The advanced ab slide exercise targets the same muscles as the knee slide; the rectus abdominus and transverse abdominus. This time, start by gripping the Ab Mouse and placing your arms into the arm rests. Then extend your legs and support your weight on the balls of your feet. Roll the Ab Mouse away from you until your arms are fully extended. At this point, pull back on the Ab Mouse and continue pulling until the Ab Mouse is about three feet away from your toes.
Oblique Slide
The oblique slide exercise targets the oblique muscles while challenging the transversus abdominus for stabilization. Again, start in the same beginning position by grabbing the Ab Mouse with your arms in the arm rests. Place your knees on the ground and begin to slide the Ab Mouse to the right making about a 75-degree turn. Once you reach three-quarters extension with your arms, pull the Ab Mouse back by retracing your route. You should then repeat this exercise to the other side when you reach the starting position.
Considerations
The Ab Mouse can be used as part of most abdominal training programs; however, some people should be cautious when using the Ab Mouse. Women who are pregnant or whom have recently given birth should avoid Ab Mouse exercises due to stabilization requirements of the transversus abdominus muscles. These muscles often become weak during pregnancy; however, once your doctor's clearance has been given, these exercises may strengthen these muscles quicker than traditional crunches.
Member Comments