The Ab King was developed to help tighten, tone and define your midsection. The key to achieving results is to maintain proper form while performing the exercises and to perform them slowly, in a controlled manner. Don't use momentum or your arms to pull yourself up when crunching, but actively engage your abdominal muscles to do the work. For a beginner-level workout, complete eight to 10 repetitions of each exercise and do one or two sets, for an intermediate/advanced workout, complete 10 to 20 repetitions of each exercise and complete three or four sets. With consistent workouts you'll soon reap the benefits of your hard work.
Basic Abdominal Crunch
The basic abdominal crunch targets your entire abdominal region with particular emphasis on the upper abdominal region. Begin by positioning yourself on the Ab King by resting your head on the head support pad and placing your hands on the handles. Place your feet either on the footrests or the floor. Slowly curl your upper torso up until you are in a sitting position, pause, then return to the starting position slowly to compete one repetition.
Oblique Crunch Right Hip Position
The oblique crunch right hip position will target your oblique muscles, specifically your upper left oblique muscle and lower right oblique muscle. Position yourself on the Ab King by resting your head on the head support and rotating your legs over your right hip. Gently hold the handles and rest your feet either on the footrest or floor. Exhale and contract your abdominal muscles to bring yourself up slowly, your head should remain on the headrest. At the end of the movement pause for a couple of seconds then return to the starting position in a controlled manner to complete one repetition.
Oblique Crunch Left Hip Position
The oblique crunch left hip position targets your upper right oblique muscles and your lower left oblique muscle. Lie back in the Ab King with your head resting o the pad, your hands holding the handles and rotate your legs over your left hip. Contract your abdominal muscles and bring yourself up to a sitting position slowly. Return to the starting position slowly to complete one repetition.
Double Abdominal Crunch
The double abdominal crunch targets both the upper and lower abdominal muscles. Lie back in the Ab King with your head resting on the head support pad and your legs raised and bent. Hold onto the handle for support and as you curl your torso up, contract your abdominal muscles and simultaneously bring your knees into your chest, return to the starting position slowly to complete one repetition.
Lower Half Abdominal Buster
The lower half abdominal buster targets your lower abdominal muscles. Place your head on the headrest and hold onto the handle with both hands. Bend your legs at the knees so that they are at approximately 90 degrees. By contracting your lower abdominal muscles, curl your lower body to bring your knees into your chest while keeping your lower back on the pad. Slowly return your legs to the starting position to complete one repetition.
Alternating Single Leg Crunch
To do an alternating single leg crunch, position yourself on the Ab King with your head resting on the pad, and hold the handle. Lift one leg straight out and bend the other at the knee. Use your abdominal muscles to crunch up and simultaneously bend your straight leg and bring it into your chest, straighten it as you return to the starting position, alternate bending and straightening your leg to complete one repetition.
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