The Ab Rocker is a small, portable piece of exercise equipment that claims to work the upper abs, lower abs and the obliques--the muscles at the waist. The Ab Rocker is sold by Body by Jake Ab Rocker. It is a seat that has two metal semicircles below it that touch the floor so you can rock back and forth on it. The Ab Rocker also has two adjustable arm handles attached with two Ripple Effect Resistance Bands. Makers say that only five minutes a day is enough to tone your abdominals.
Step 1
Sit on the black seat of the Ab Rocker. Grab the handles on the ends of the toning arms. Hold the handles loosely; do not grip them tightly.
Step 2
Pull in your ab muscles to activate them like you are trying to suck in your stomach to fit into a tight pair of jeans.
Step 3
Rock forward without using your arms to push or momentum and exhale. Release the Ab Rocker and rock back gently as you inhale. Use slow and controlled movements. Do one to three sets of 10 to 12 reps.
Step 4
Swap out the interchangeable Ripple Effect resistance bands to the medium or challenging bands for a more difficult workout. Do the exercises the same way.
Step 5
Fold the Ab Rocker by lowering the arms and store it. Slip the Ab Rocker under a bed or hide it from view in a closet. It weighs only 22 lbs., so you should be able to put it almost anywhere.
Tips and Warnings
- Try some cardio exercise to burn belly fat so unveil your toned stomach muscles, if there is any flab on your abs. The Centers for Disease Control and Prevention (CDC) recommended a minimum of 30 minutes a day five days a week for health, though the more exercise you do, the greater the benefits.
- A study performed by Peter Francis, PhD. and Jennifer Davis, M.A. at the San Diego State University Biomechanics Lab concluded that the Ab Rocker is up to 80 percent less effective than crunches. The Ab Rocker was ranked last out of the 13 exercises for the rectus abdominus (six-pack muscles) and oblique muscles.
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