The Ab Roller Gym is a piece of exercise equipment that can be used to work the difference muscles of your stomach including the rectus abdominis, transverse abdominis and the obliques. Use the Ab Roller Gym to do a variety of exercises including the basic crunch, oblique crunch and raised straight-leg crunch. Perform two to three abdominal exercises per workout and exercise at least three days a week, recommends the National Academy of Sports Medicine (NASM).
Basic Crunch
Step 1
Lie on your Ab Roller machine with your head against the pad and your back on the floor. Bend your knees and put your feet on the floor. Press your lower back into the floor. Place your hands on the frame of the Ab Roller with your palms facing forward.
Step 2
Squeeze your abs. Raise your shoulders off of the ground about 30 to 45 degrees as you roll the Ab Roller up with you. Exhale as you crunch.
Step 3
Lie back onto the floor and inhale.
Oblique Crunch
Step 1
Lie on the floor with your head on the head pad. Touch your palms to the Ab Roller frame and press your lower back into the floor. Bend your knees and place your feet onto the floor.
Step 2
Raise your shoulders 30 to 45 degrees off the floor as you lower your legs to the right. Touch the outside of your right leg to the floor. Exhale as you do the oblique crunch.
Step 3
Lower your shoulders back to the floor and raise your legs back up into the air with your feet flat on the floor.
Step 4
Raise your shoulders again, but this time lower your legs to the left. Touch the outside of your left leg to the floor.
Step 5
Lower your shoulders back to the floor and raise your knees back up. Continue alternating the sides that your lower your legs to as you crunch.
Raised Straight Leg Crunch
Step 1
Lie on your back and extend your legs straight on the floor. Press your legs together. Put your head on the head frame. Reach up and place your hands on the frame with your palms facing forward.
Step 2
Raise your shoulders about 30 to 45 degrees off the floor. Lift your legs straight up about 6 inches from the floor as you raise your shoulders. Exhale as you do so.
Step 3
Lower your legs and shoulders with control back to the floor. Inhale as you lower your body.
Tips and Warnings
- Do the basic crunch to build abdominal strength in the front of your abs. Add the oblique crunch to your routine to work the sides of your abs. Progress to the raised straight leg crunch to incorporate your lower abs and further challenge your muscles. Do three sets of 15 reps of the basic and raised straight leg crunch. Do 10 reps per side of the oblique crunch.
Things You'll Need
- Ab Roller Gym
References
- “NASM Essentials of Personal Fitness Training: Course Manual;” Michael Clark, Scott Lucett, Rodney Corn; 2008
- AbRoller.com: Ab Roller Exercises
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