Ab Roller Workout

The Ab Roller is a piece of exercise equipment that helps you perform abdominal crunch movements with less strain on your neck. There are several alternatives to the traditional crunch that you are able to complete using the Ab Roller. These exercises allow you to create a full abdominal workout with the device. Check with your doctor before trying new exercises with an Ab Roller, especially if you have a medical condition.

Significance

Using an Ab Roller for crunches is slightly more effective than completing the traditional crunch without a device, according to a study completed by Peter Francis, Ph.D., at the Biomechanics Lab at San Diego State University. Completing an Ab Roller workout with exercises other than the traditional crunch will increase the effectiveness of the movements.

Bicycle Crunch

The bicycle crunch requires that you are lying on your back with your head on the Ab Roller pad. Get your body in position by lifting your legs in the air and bending your knees as if you were sitting on a bike. Use the Ab Roller to raise your shoulders off the floor in a 45-degree angle while moving your legs as if you were pedaling a bike. Complete the movement by lowering back onto the floor. Repeat 10 to 12 repetitions of the movement. Increase the number of repetitions until you reach three sets of 10 repetitions.

Scissor

The scissor crunch involves lying on your back with your head on the Ab Roller pad. While keeping your legs straight, lift them off the floor 4 to 5 inches. Keep your belly button pulled in tight to help focus on using your abdominal muscles instead of your back muscles. Use your Ab Roller to raise your shoulders off the floor in a 45-degree angle while scissor crossing your legs. Complete the movement by lowering your shoulders back to floor.

Repeat the movement, alternating your top leg in the scissor cross movement. Perform 10 to 12 repetitions. Increase the number of repetitions until you reach three sets of 10 repetitions.

Raised Legs

The raised leg crunch involves raising and lowering your legs while performing crunches. Get into position by lying on your back with your head on your Ab Roller mat. Begin the movement by using your Ab Roller to lift your shoulders off the floor at a 45-degree angle while raising your legs straight in the air to create a 90-degree angle with your torso. Hold the movement for five seconds, and slowly lower your shoulders and legs at the same time. Do 10 to 12 repetitions of the movement. Increase the number of repetitions until you reach three sets of 10 repetitions.

Considerations

Engaging your core muscles while completing abdominal exercises will increase your success with the workout. A good way to engage these muscles is by holding in your belly button. Remember to breathe during your workout; holding in your belly button sometimes makes you want to also hold your breathe, which results in less oxygen available to your muscles.