The Ab Roller with Pro Assist has an optional pro assist spring that is designed for beginner and intermediate exercisers. The spring is attached to the back of the head pad. It will provide an extra "boost" when raising your upper body while exercising with the Ab Roller. The manufacturer claims that consistent use of the machine will shrink your waist and make love handles disappear. In reality, aerobic exercise and healthy eating will get rid of excess fat, but using the Ab Roller will tone the oblique and rectus abdominis muscles of your abs.
Basic Jackknife Exercise
Step 1
Lie in a supine position on the floor, which means that you should be face up. Relax your head and neck onto the head pad with the Pro Assist spring attached to the back of it. Hold the frame of the Ab Roller lightly with your palms facing forward. Your arms will be almost straight, but with a slight bend in the elbows. Put your feet on the floor with your knees bent.
Step 2
Raise your shoulders off the floor and bring your ribcage toward thighs. Press gently with your arms to roll the frame of the Ab Roller up with you. Move slowly and with control. Keep your lower back, hips and feet on the floor.
Step 3
Roll your shoulders back onto the floor. The spring will help push you back up on your next rep.
Raised Knee Crunch and Oblique Ab Exercise
Step 1
Lie supine on the floor with your head on the head pad and spring. Hold the frame of the Ab Roller. Position your hands facing forward. Place your feet on the floor with your knees bent. Press your legs together. Lift your knees up toward your chest and then angle them toward your right shoulder. Press forward on the Ab Roller frame as you curl your shoulders up off the floor. Raise your legs and shoulders at the same time.
Step 2
Lie back on the floor and put your feet back down as well.
Step 3
Curl your shoulders off the floor and raise your legs again. Angle your knees toward your left shoulder this time. Place your feet and shoulders back on the floor. Alternate the direction you twist your knees on each crunch.
Double Crunch Ab Exercise
Step 1
Lie prone on the floor with your knees bent and your feet flat on the floor. Put your head on the head pad and raise your arms up to grab the top of the Ab Roller frame. Press your lower back into the floor.
Step 2
Lift your legs into the air and bend your knees at 90 degrees. Squeeze your knees together. Position your knees in line with your hips. Squeeze your abs.
Step 3
Curl your shoulders up off the floor and simultaneously pull your knees toward your chest. Keep your lower back pressed into the floor.
Step 4
Lower your shoulders to the floor and return your knees to their starting position in line with your hips.
Tips and Warnings
- Use the Ab Roller on a level surface. You can put a yoga mat underneath you to protect your floor. The Ab Roller with Pro Assist costs around $20, as of 2010. The Pro Assist spring is optional. The machine can be used with or without it. You will work your abs more without the spring.
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