Ab Roller With Pro Assist Spring Exercises

The curved frame on the Ab Roller has a head rest that supports your head and neck while you do various types of crunch exercises. The Pro Assist spring provides an initial boost if you need help with your crunches. You can remove the spring when you are ready to do the crunches without assistance. Do both advanced and basic ab exercises, targeting your main and side abs, with the Ab Roller.

Basic Form

The starting position and basic form for each Ab Roller crunch exercise is the same. The leg position changes for the different types of crunches, but the upper body position stays the same. Lie on your back with your head on the Ab Roller pad -- keep your head against the pad throughout the movement. Place your hands on the foam pads above you, but don't grip the frame hard, gently rest your palms against the pads. This reduces the likelihood that you will push up with your arms instead of with your abs.

Basic Crunch

Start in the basic position. Bend your knees and put your feet flat on the floor. Exhale and crunch up so your shoulder blades come off the floor. The Ab Roller instructions recommend crunching up to about a 45-degree angle. Don't pull your head forward; keep it relaxed back on the pad. Hold this position for a count, then inhale as you slowly lower back to the floor.

Oblique Crunch

Get into the basic starting position. Bend your knees and place your feet flat on the floor. To target your obliques, or side abs, drop your knees off to one side. Exhale and crunch up so your shoulder blades pull off the floor. Pause for a count, then inhale and slowly lower back down. Perform all the crunches on one side then drop your legs to the other side and repeat.

Advanced Ab Roller Exercises

For a more challenging workout, perform the basic crunch but hold your legs so your thighs are perpendicular to the floor with your knees bent. Increase the challenge more by holding your legs straight up in the air while you do your crunches. You can also do a double crunch in which you crunch your upper body and pull your knees in towards your chest at the same time. Lower slowly back to the floor, but don't allow your feet to rest on the floor; keep them a few inches off the floor for a more challenging exercise.