The AB trainer is a piece of exercise equipment designed to target your abdominal muscles. When performing standard crunches or sit ups, many people pull on the neck, placing a painful strain on the muscles. The AB trainer is designed to support the head and neck, allowing users to safely and comfortably work their abdominal muscles while reducing the odds of a workout-related injury. Like most pieces of fitness equipment, you can perform a variety of exercises on an AB trainer.
The Basic Crunch
The basic crunch targets the central abdominal muscle, or rectus abdominus. It is simple to do; however, many people fail to perform it properly. By using the AB trainer, the body is held in the correct position, maximizing the benefits of the exercise and improving the appearance of the upper area of your stomach and abs. To perform a basic crunch, place yourself in the center of the AB trainer and place your head upon the head cushion. Bend your legs at the knee, forming a 45-degree angle, and press your feet flat against the floor. Put your hands on the frame and lightly grab the handles. Exhale and use your abdominal muscles to lift your shoulders off the floor. Rock forward until your torso is at a 45-degree angle from the floor. Inhale and slowly lower your shoulders back to the floor. Repeat, keeping your actions steady and slow.
The Double Crunch
The double crunch works the rectus abdominus, the transverse abdominus and the abdominal obliques, shaping and toning both the upper and lower portions of the abdomen. More challenging than a basic crunch, the double crunch is a very advanced exercise and should not be attempted until the basic crunch is mastered as this will ensure proper development of the musculature of the spine. To do a double crunch, center yourself in the AB trainer with your head resting upon the head cushion. Place your hands on the handlebars and grab them loosely. Bend your knees and raise your thighs until they are approximately 90 degrees from the floor. Exhale and rock slowly forward, lifting your shoulders from the floor. While you are raising your shoulders, draw your knees toward your torso. Then inhale and gradually allow your body to return to the starting position. Repeat.
The Oblique Crunch
Targeting those annoying "love handles" and unattractive muffin tops, the oblique crunch uses the muscles on the sides of the stomach, or internal and external abdominal obliques, as well as the rectus abdominus, effectively whittling waistlines while toning the upper torso. Using spinal flexion and rotation, the repeated motion of the exercise causes the oblique muscles to spring into action. To perform the abdominal oblique exercise, allow your body to recline into the center of the AB trainer and position your head on the head rest. Bend your knees, forming an approximate 45-degree angle, and press your feet flat against the floor. Grasp the handles of the device with both hands. Let your knees fall to the left until the left leg is touching the floor. Support the weight of the right leg with the left and keep the knees bent. Exhale and rock forward, bringing your shoulders up off the floor, raising them as high as you comfortably can. Inhale and lower your body back to the floor, returning to the starting position. Repeat 10 times and then lean the knees to the right and repeat. To maximize the effectiveness of the exercise, keep the elbows open.
The Bicycle Crunch
According to a study by the bio-mechanics lab at San Diego State University, the bicycle crunch is the No. 1 exercise you can do to strengthen the rectus abdominus muscle and improve the overall condition of your abs. Using the muscles in the upper abdomen, the lower abdomen, on the sides of the torso and in the legs, the bicycle effectively works all parts of the stomach and simultaneously tones the muscles of the thighs. To perform the bicycle, place yourself in the middle of the AB trainer. Allow your head to rest against the head cushion while you firmly grasp the handlebars. Bend your knees slightly and place your feet flat against the floor. Exhale and rock forward, bringing your shoulders off the floor. As you lift your torso upward, bring one leg toward the chest while straightening the other, performing a slow pedaling motion. For maximum effect, keep the straight leg a few inches above the floor. Inhale and roll the shoulders back toward the floor, returning to the starting position. Repeat the movement, switching legs each time you rock forward.
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