The Ab Rocket is another in a slew of infomercial exercise products that promises to help you get the best abdominal muscles possible. The Ab Rocket provides a way to do assisted crunches with resistance to make the exercise more challenging yet concurrently comfortable. The basic crunch is the first exercise you'll learn while using your Ab Rocket, but you can use the machine for a more varied workout for your lower abdominals and obliques as well.
Basic Crunch
Learning the basic crunch gives you an idea of the motion that is needed to engage in other Ab Rocket exercises. Once your Ab Rocket is fully assembled, sit on the rollers with your bottom on the lower pad and your back against the back rest. Press your back into the rollers to extend your back and then press your torso toward your knees to complete one repetition. If you can complete 12 reps without feeling fatigued, change the resistance band on the side to a heavier resistance for a better workout.
Reverse Crunch
A reverse crunch on the Ab Rocket can help target the hard-to-tone lower abdominal area, sometimes known as the "belly pooch." Sit on the Ab Rocket with your legs straight in front of you. Grip the handles at the sides of the Ab Rocket frame and raise your knees to meet your chest without moving your torso. To make the exercise more difficult, avoid placing your feet back on the ground after a repetition; use your abs to keep your legs suspended in the air.
Side Crunch
The Ab Rocket doesn't only help tone the front of your body, but it can help isolate and tone your oblique muscles as well. The body position for a side crunch is different from that of a basic crunch. Instead of lying on your back, lie on your left side on the Ab Rocket. Reach your right hand over your head to touch the top of the frame, then commence bringing your right elbow down and raising your hip to meet it simultaneously. Once you complete 12 to 15 reps, switch to lying on your right side and repeat.
Ab Bicycle
A bicycle crunch is beneficial when done on the floor. Add the resistance bands of the Ab Rocket and you can make the exercise more challenging. Adjust the resistance band according to your level of fitness, then lie on the rollers with your knees bent at a 45-degree angle. Crunch your body and bring your left elbow to meet your right knee, then release. Repeat by bringing your right elbow to your left knee. Alternate sides for 12 to 15 repetitions per side.
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