Edit Article

wikiHow to Use an Ab Rocker

Five Methods:Getting in the Starting PositionPerforming the ExerciseWorking Your ObliquesAdvanced VersionFrequencyCommunity Q&A

This high-impact exercise strengthens your abdominals and obliques.

1
Getting in the Starting Position

  1. 1
    Ensure that the rotating feet are tightly secured to the base. You should also be sure that they move consistently and freely so that you don't get stuck mid-workout.
  2. 2
    Place the ab roller on a flat, level surface.
  3. 3
    Lower yourself to the floor. Place your head on the headrest. Keep your shoulder blades slightly off the floor, with the rest of your back flat on the floor.
  4. 4
    Bend your knees at a 45˚ angle. Keep your feet flat on the floor.
  5. 5
    Position your arms on the side bars of the rocker.

2
Performing the Exercise

  1. 1
    Inhale. Then, while breathing out, contract your abdominals to push yourself forward. This will roll the bottom of the ab roller forward.
    • Do not use your arms to move the ab roller forward; the motion should come completely from your abs.
  2. 2
    Hold for 3 seconds. Then, slowly lower yourself back down and relax. Repeat for 15 to 20 reps.

3
Working Your Obliques

  1. 1
    To use an ab rocker to exercises your obliques, bend your knees and drop them to one side. Do 15 to 20 reps for each side.

4
Advanced Version

  1. 1
    To make this exercise more challenging, grip the top bar (instead of the sides of the rocker) while you do the exercise.

5
Frequency

  1. 1
    Do 15 to 20 repetitions of this exercise per set. Repeat until you've completed 3 sets. Ideally, a set will consist of both an ab and an oblique workout.
  2. 2
    In order to start seeing/feeling results, aim to do 3 sets 3 days a week for 5 weeks. For faster results, increase the number of sets/times per week you do this exercise.

Community Q&A

Search
Add New Question
  • Can I do sets every day?
    User Contributor
    You can, but keep in mind that muscles need to recover. It may be more beneficial to your workout if you give you abs a day or two of rest during the week.
  • How much does the ab rocker cost?
    User Contributor
    It depends where you live and what your currency is. It would cost around $120 if you live in the U.S.
Unanswered Questions
Show more unanswered questions
Ask a Question
200 characters left
Submit
    If this question (or a similar one) is answered twice in this section, please click here to let us know.

    Tips

    • To make this exercise less challenging, do fewer reps.
    • The benefits of this exercise are increased strength and flexibility in core muscles

    Warnings

    • Potential injuries may be incurred if this exercise is performed incorrectly.

    Things You Need

    • Ab Rocker

    Article Info

    Categories: Abdominal Exercises

    Thanks to all authors for creating a page that has been read 34,179 times.

    Did this article help you?