The Ab Roller is an in-home ab device that supports your head and neck as you work out. A curved frame rolls with your body as you perform different types of crunches. Your ab work out should include variations of a standard crunch, reverse crunch and side crunch to hit all the abdominal muscles.
Standard Crunch
Lie on a mat with your head and neck inside the frame of the Ab Roller. Relax your head back on the support pad. Reach up and lightly hold the foam grip on the frame above you. Bend your knees and place your feet flat on the floor. Exhale and crunch up, pulling your shoulder blades off the floor. Do not push with your hands. Pause for a count and gently lower back down. Complete 15 repetitions then move to the next exercise.
Reverse Crunch
Position your head and hands on the Ab Roller as for a standard crunch. Bend your knees and lift your feet off the ground. Your hips and knees should be at 90 degree angles. This is the starting position. You can cross your ankles if that is more comfortable. Keep your upper body on the floor. Exhale and pull your knees towards your chest. Your hips should pull of the floor a little. Try to pause with your knees at your chest then slowly lower back to the starting position. Do 15 repetitions.
Oblique Crunch
Lie on the mat with your head on the support pad and your hands resting on the frame. Bend your knees and place your feet flat on the floor. Lower your knees to the right. Crunch up, pulling your shoulder blades off the floor. Exhale as you crunch up and inhale as you lower. Complete 15 repetitions then switch sides, dropping your knees to the left side.
Tips
Do not rush through these exercises. Take two to three seconds to crunch up and two to three seconds to lower back down. Pull your belly button towards your spine to activate your abdominal muscles. For a more advanced exercise, pull your upper body and knees together at the same time. This is called a double crunch. It combines a standard and reverse crunch.
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