The Ab Trainer Rocker, or Ab Rocker (or Roller), is a popular exercise equipment and fitness training aid commonly advertised on television and in magazines. The Ab Trainer Rocker is a small, lightweight piece of equipment that can be used at home or at the office and enables you to isolate and work various muscles in your abdomen without performing full-fledged sit-ups or crunches. It is designed to work the upper and lower abs at the same time. You may see varying results depending on how often you perform the exercises as well as your current diet and inclusion of cardio or aerobic exercise into your daily fitness routines.
Step 1
Lie on the floor. Tuck your upper body inside the roller and place your forearms on the pads provided or on the upper bar, depending on the design and style of the ab rocker. Rock forward, keeping your lower back on the floor and using your ab muscles to lift upward, not with the momentum of the body. Do the crunch between 10 to 15 times.
Step 2
Work the oblique or side of your abdominal muscles by lying on your back inside the rocker, holding onto the handles or bar. Keeping your knees together, tilt your knees to one side and then rock forward, tucking in your stomach as the lifting motion occurs. Hold the position for a second or two, and then slowly lower. Repeat the move 10 to 15 times and then switch to the other side.
Step 3
Exercise your lower abdominals by lying on your back inside the rocker, holding onto the handles as comfortable. Bend your knees, bringing the heels of your feet close to your buttocks. Holding onto the rocker handles and sucking in your lower abdomen, lift your lower body off the floor, rocking your knees toward your chest. Hold, and then slowly lower. Perform this exercise 5 to 10 times.
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