The Ab Roller is an inexpensive ab machine. Priced around $20, it is the least expensive of the ab exercisers line from Tristar Products, Inc. that also includes the Ab Toner, Ab Trainer and Ab Trainer Club Pro. Abdominal machines have been shown to be about as effective as floor crunches, although less effective than exercises such as the bicycle maneuver and captain's chair, according to a study commissioned by the American Council on Exercise (ACE) led by Peter Francis, Ph.D. However, the Ab Roller does provide head and neck support that other exercises do not.
Basic Crunch
Step 1
Lie face-up on an exercise mat. Lift your head and position the head pad of the Ab Roller under your neck. Rest your head on the pad. Position your palms, facing forward, on the frame above your head. Bend your knees and put your feet on the floor at hip-width distance apart. Push your lower back flat onto the mat.
Step 2
Raise your shoulders up 45 degrees from the floor and lightly push with your arms so that the Ab Roller rises with you. Keep your head on the pad to support your neck. Exhale as you make this movement to further tighten your abs.
Step 3
Return to the floor and inhale. Proceed one vertebra at a time at a slow speed and keep your lower back flat. You should feel this movement in your abs too.
Bicycle Crunch
Step 1
Lie face up on the exercise mat with your head resting on the head pad of the Ab Roller. Reach over your head and place your palms on the Ab Roller frame with your palms facing away from your head. Squeeze your abs and press your lower back into the mat. Raise your legs and bend your knees to 90-degree angles. Your knees should be in line with your hips.
Step 2
Raise your shoulders to 45 degrees like you did with the basic crunch. Extend your left leg straight at the same time. Keep your leg about 6 inches from the floor. Exhale as you do this.
Step 3
Lower your shoulders back to the floor and inhale. Bend your left knee back to 90 degrees as you lower yourself to the mat.
Step 4
Raise your shoulders to 45 degrees from the floor again, but this time extend your right leg straight into the air. Exhale as you rise up.
Step 5
Lower yourself back down to the mat, bend your right knee back to the starting position and inhale to complete two repetitions. Perform two to three sets of 12 to 20 reps.
Scissor Crunch
Step 1
Lie face up on the exercise mat. Put your head on the head pad of the Ab Roller. Put your hands on the frame over your head in the same position as the beginning of the basic crunch exercise.
Step 2
Extend your legs straight into the air about 3 to 6 inches from the mat. Point your toes. Raise your shoulders and the Ab Roller 45 degrees into the air. Cross your right leg over your left as you rise up. Exhale as you do this. Do not allow your lower back to arch off the mat.
Step 3
Lower your shoulders back to the mat and uncross your legs. Inhale as you lie down. Keep your lower back flat.
Step 4
Raise your shoulders back up to 45 degrees and cross your left leg over your right leg. Lower your shoulders, uncross your legs and inhale. This counts as two reps. Perform two to three sets of 12 to 20 reps.
Tips and Warnings
- Learn the basic crunch first to familiarize yourself with the machine and prepare for more advanced exercisers. Once you can easily do two sets of 12 basic crunches, proceed to the bicycle crunch and scissor crunch exercises. The ACE study showed that the Ab Roller was the same as a crunch in terms of how well it worked the ab muscles. The Ab Roller was shown to be more effective than the Ab Rocker, which is similarly priced, although usually more expensive.
Things You'll Need
- Exercise mat
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