This high-impact exercise strengthens your abdominals and obliques.
Getting in the Starting Position
1Ensure 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.
2Place the ab roller on a flat, level surface.
3Lower 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.
4Bend your knees at a 45˚ angle. Keep your feet flat on the floor.
5Position your arms on the side bars of the rocker.
Performing the Exercise
1Inhale. 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.
2Hold for 3 seconds. Then, slowly lower yourself back down and relax. Repeat for 15 to 20 reps.
Working Your Obliques
1Do 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.
2In 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.
Can I do sets every day?User ContributorYou 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.
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- To make this exercise less challenging, do fewer reps.
- The benefits of this exercise are increased strength and flexibility in core muscles
- Potential injuries may be incurred if this exercise is performed incorrectly.
Things You Need
- Ab Rocker