While the Ab Rocker received low results in a 2001 study by the American Council on Exercise, you still may want to give it a try to see if it can help you to tighten and tone your abdominal muscles. Marketed on late-night infomercials, the Ab Rocker by Body By Jake promises to help you get a leaner tummy without having to get on the ground to complete strenuous and uncomfortable exercises like crunches. Give it a fair evaluation by using it properly before assessing how effective it is for you.
Step 1
Place the Ab Rocker on a solid surface. Tile or hardwood are ideal, but you can use it on carpet. Just note that while on carpet, the Ab Rocker may be slightly harder to maneuver.
Step 2
Stand in front of the Ab Rocker, with your back to the machine. Sit down carefully onto the padded seat cushion. The Ab Rocker by Body by Jake has curved legs, much like a rocking chair, so you may find it a little wobbly when you first sit down.
Step 3
Grasp the handle bars so that your thumbs point to the ceiling. Without using the strength in your arms, rock forward, using your abdominal muscles to perpetuate the motion. If you notice that you are putting too much pressure on your arms, you'll know that you aren't getting a good workout. Your abdominal muscles should be the only muscle engaged.
Step 4
Rock forward, and then rock back. Hold the position when you rock forward for about three seconds before releasing. Complete 15 repetitions per set.
Step 5
Hold the position longer and complete the rocking motion as slowly as possible for an added degree of difficulty. Your abdominal muscles will have to further engage to keep you steady without the help of momentum when you move slower.
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