How to Use an Ab Slide Correctly

Image of muscular young woman wearing sports jacket. Getting ready for workout on black background
The Ab Slide promises great results, but you have to use it correctly. (Image: Jacob Ammentorp Lund/iStock/Getty Images)

The Ab Slide targets seven different muscles at once with a simple gliding action. In just a few minutes per day, says the Ab Slide promo, you'll work your abs -- including the rectus abdominis and obliques -- waist, arms, chest, shoulders and back.

The device, which is essentially a plastic roller with metal bars for your hands, slides forwards and back. As you push the machine forward along the floor, you work against resistance created by a rubber band. When you change your torso's angle to slide forward, your abdominal muscles activate as you work to maintain a rigid torso.

Proper use of the Ab Slide is essential to its effectiveness. Using the device correctly also prevents undue stress on your spine.

Proper Use of the Ab Slide

Step 1

Assemble the Ab Slide easily. It's portable, but weighs 5 pounds, so you'll likely store it at home,rather than in your gym bag. Simply slide the metal bars into the slots on the side to form the handles. Your Ab Slide is now ready to go.

Step 2

Kneel in front of the Ab Slide and place your hands on the handles using an overhand grip. Put your knees on the provided knee pad, a gym mat or blanket for protection.

Step 3

Contract your abdominals and push the device forward. Keep your belly pulled in toward your spine and keep sliding until your back and shoulders are parallel to the floor. The machine is designed to support you as you push out to discourage poor form.

Warning

Avoid sagging your back or hiking your hips as you push forward. Ab activation depends on keeping your body in a straight line. Otherwise, you're compensating with your hips and butt, or over stressing your back.

Step 4

Pull the machine back toward you, still keeping a rigid spine. Brace your abs as you do this reverse action as this is the most effective portion of the move. A study published in a 2006 issue in the Journal of Strength and Conditioning Research showed that the eccentric, or return, action of the Ab Slide more effectively activated the rectus abdominis and external obliques when compared to the standard crunch.

Step 5

The product suggests just 3 to 4 minutes per day of work on the Ab Slide will yield results. This could be done with three sets of 10 to 20 repetitions, depending on your stamina.

Tip

If you don't have access to an Ab Slide, a stability ball or ab wheel offers similar activation. You won't have the benefit of mechanical support or resistance offered by the Ab Slide, but both are still effective exercises.

Ab Roll
Mimic the activity of the Ab Slide with a stability ball. (Image: indykb/iStock/Getty Images)

Effectiveness in Achieving a Washboard

While the Ab Slide promises you a six-pack, it'll take more than use of the machine to achieve this goal. The Ab Slide does effectively train the muscles of your core -- more so than equipment-free moves such as the crunch and side plank, according to another study in the Journal of Strength and Conditioning research from 2008. But strong, shapely muscles won't show if you have a layer of fat covering them.

The American Council on Exercise explains that a woman needs a body fat range of 14 to 20 percent and a man, 6 to 13 percent to show off sleek ab muscles. This is a level usually attained by elite athletes or extremely dedicated exercisers. It requires a targeted diet that includes modest portions of whole foods, such as lean proteins, vegetables and healthy fats. You don't have room for lots of processed foods or event carbohydrates.

Regular total-body weight training and cardiovascular work also helps you achieve a low body-fat level. A few minutes per day on the Ab Slide isn't enough to burn the calories or build the muscle required to boost your metabolism and slash fat.

REFERENCES & RESOURCES
Comments
PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION

Copyright © 2018 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use, Privacy Policy and Copyright Policy. The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.