The Ab Roller, an infomercial product that saw its heyday in the 1990s, is still available online and in fitness stores. You may also find one online at auction sites, and through garage sales from individuals who bought the machines and didn't use it often. If you've purchased an Ab Roller from a secondhand source, you may not receive all of the necessary literature and instructions with the machine. By knowing how to use the Ab Roller properly, you can do so safely and with the best results.
Step 1
Lay an exercise mat on a flat surface and center the Ab Roller over the mat near the top. Sit in between the bars of the Ab Roller and scoot your body down the mat until your head rests on the machine headrest and the rest of your body is comfortable on the mat.
Step 2
Raise your knees and place your feet flat on the floor. Grasp the bars on the hand rests. Complete a basic crunch by engaging your abdominal muscles and rolling forward. Avoid pushing on the bars with your hands, using them for steadiness and support. Roll as far forward as you can, then slowly roll back downward. Repeat 12 to 15 times.
Step 3
Drop your knees to the right side of the mat and shift your body so your weight is centered through your torso and hips. In this position you can exercise your obliques. Roll forward to crunch and release. Complete a set of 12 to 15 reps, then drop your knees to the other side of the mat to complete the exercise on your left side.
Step 4
Place your feet on the floor in a basic crunch position. This time, when you crunch your torso forward, bring your knees upward to meet your chest in a reverse crunch, which targets your lower abdominal muscles. Slowly release back to start position, and repeat 12 to 15 times. You may also try keeping your back on the floor and raising only your knees to the center of your body.
Step 5
Exercise with the Ab Roller consistently, at least three times per week, to see results. Even still, the Ab Roller alone cannot help you lose weight or get a better body. That can only be achieved through healthy eating, and at least 30 minutes of aerobic exercise on a daily basis. The Ab Roller can simply be a helpful addition to your routine, to help tone and tighten your abdominal muscles.
Things You'll Need
- Ab Roller
- Exercise mat
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