The Body by Jake Ab Rocker seeks to help you carve out toned abdominal muscles by getting you off of the floor to do crunches on a comfortable rocker-type chair. While the initial movement can help target the higher area of your stomach, changing your position can help you isolate and target obliques and the harder to reach lower abdominal area. Use the Body by Jake Ab Rocker in a variety of ways to get a full abdominal workout.
Basic Crunch
Step 1
Stand in front of the Body by Jake Ab Rocker, lowering yourself carefully into the padded seat area. Keep your feet firmly planted on the floor for balance.
Step 2
Grip the handles, but don't place too much pressure onto the handles. The exercise and exertion should take place in your core, rather than your arms.
Step 3
Push yourself forward, using your abdominal muscles. Push until your feet lift slightly off of the floor and you feel your abs engage to keep you steady. Time your movements carefully, by using three counts to crunch down, and three counts to return back to your starting position to complete one repetition. Do 15 reps per set.
Lower Abdominal Crunch
Step 1
Position yourself onto the Body by Jake Ab Rocker, as if you were going to complete a basic crunch. Instead of placing your feet on the floor, lift them slightly, so that your knees are bent at a 45-degree angle. You may find that this position is more difficult to achieve and balance.
Step 2
Crunch down so that your elbows touch your knees. Instead of returning to your position with your feet on the floor, only lower your legs so that they hover around 2 to 3 inches from the floor, keeping your lower abdominal muscles engaged.
Step 3
Perform 15 repetitions per set, remembering to count carefully and keep your abs engaged while performing the exercise.
Obliques
Step 1
Sit in the Body by Jake Ab Rocker as if you were going to perform a basic crunch. Shift your weight to your right hip, and cross your left foot over the top of your right foot. You should be turned slightly to the right on your hip.
Step 2
Crunch down as far as you comfortably can. You won't be able to go as far as you did in a basic or lower abdominal crunch, because your range of motion will be limited. Just crunch as far as you can, counting to three, and then releasing for a count of three.
Step 3
Complete 15 reps as part of your abdominal workout with the Body by Jake Ab Rocker. Switch sides and compete another 15 reps.
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