While a study by the American Council on Exercise found that the Legacy Fitness Ab Roller Rocker was no more effective than simply doing a regular crunch, it does help put you in perfect form to reduce strain on your neck and shoulders. The Legacy Fitness Ab Roller Rocker was first marketed through infomercials, but is no longer being manufactured. If you have one but have lost the instructions, understanding how to use it properly can help you avoid injury from improper form.
Step 1
Position a towel or mat under the Ab Roller Rocker so that the top of the mat rests between the arms of the machine. Choose a thick mat or towel, as you'll be rolling your spine along the floor, which could cause discomfort.
Step 2
Lie down on the floor, between the arms of the Ab Roller Rocker. Rest your head on the cushioned head rest. Your upper back should still be on the floor, but your neck should be elevated on the head rest.
Step 3
Place your hands on the covered bars, but don't grip them tightly. Your hands should remain maneuverable so that you don't strain your back or shoulders.
Step 4
Take a deep breath and push your body forward, using your abdominal muscles as the catalyst for movement. As you push forward, your upper back will lift of the floor. Slowly breath out and lower yourself slowly back into starting position.
Step 5
Constantly check your form. Your hands should not be pushing you forward. Only use them to hold the Ab Roller Rocker stable as your abs do the work. Make sure your head remains on the headrest to eliminate neck strain.
Step 6
Complete 15 repetitions per set, and increase the number of sets you do per day according to your fitness level and strength.
Things You'll Need
- Legacy Fitness Ab Roller Rocker
- Towel or mat
- Water bottle
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