The Evolution is the latest of the Ab Roller models as of April 2011. Unfortunately, a study sponsored by the American Council on Exercise, a non-profit fitness organization, found the Ab Roller almost no more effective than a standard crunch in activating the abdominal muscles. ACE did note, however, that if any piece of exercise equipment inspires you to workout, it still may be a good investment. The Ab Roller Evolution can be used for more than crunches. Flip it over and do pushups and dips.
Crunches
Step 1
Add extra resistance by sliding small weight plates onto the weight posts, if desired.
Step 2
Position the Ab Roller Evolution so the head pad faces up. Lie on your back and rest your head on the pad.
Step 3
Keep your hands open and set your palms against the foam handle above your head.
Step 4
Exhale and crunch up, pulling your shoulder blades off the floor.
Step 5
Hold the crunch for a count then inhale and slowly lower yourself back to the floor.
Pushups
Step 1
Flip the Ab Roller Evolution over so the handles curve upward.
Step 2
Grab one handle in each hand and extend your legs out behind you.
Step 3
Keep your body in a straight line from your neck to your ankles. Start with your arms fully extended.
Step 4
Lower your body by bending your elbows. Keep your body rigid and move it as one unit.
Step 5
Pause for a count when your upper arms are parallel to the ground. Exhale and press back up.
Dips
Step 1
Set-up the Ab roller as for the pushup exercise.
Step 2
Stand in front of the device with your back to the head pad.
Step 3
Squat down and grab a handle in each hand. Extend your legs out in front of you so your weight is on your heels.
Step 4
Start with your arms completely straight. Lower your body towards the floor by bending your elbows back behind you.
Step 5
Stop when your upper arms are parallel to the floor. Pause for a count, and then press back up, straightening your arms.
Tips and Warnings
- Don't grip the foam handle with a closed fist as this may make you use your arms more than your abs. Consult a physician before starting an exercise program. If you are just beginning to use the Ab Roller, do your crunches without any weight. After you can complete 20 to 25 strict repetitions, add a small plate. Continue adding weight in this manner. Perform your crunches strict and slowly. Don't rock or swing.
- Don't drop too low during the pushup as you may overstretch and injure your chest muscles. Don't let your hips sag during the pushup. This can cause strain to your lower back. Don't let your elbows flare out to the sides during the dip exercise. They should point directly behind you.
Things You'll Need
- Small weight plates
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