Ab Roller Exercise Routine

Overview

The Ab Roller is an at-home device for abdominal exercises. The “patented rocker system” provides support for the head and neck and ensures safe and natural positioning of the spine. Although the Ab Roller is designed primarily for performing the abdominal crunch, you can do other exercises with the device to create a full abdominal exercise routine.

Step 1

Place the Ab Roller on an exercise mat on the floor and lie on your back with your head resting on the head support. Grasp the frame above you with both hands, keeping your hands shoulder-width apart. Bend your knees and place your feet flat on the floor.

Step 2

Perform an abdominal crunch by lifting your head and shoulders off the mat, allowing the Ab Roller to rock forward underneath you. Keep your head in contact with the headrest. Push lightly with your hands, allowing most of the movement to come from your abdominal muscles.

Step 3

Pause at the top of the movement, then release the shoulders back down to the ground. Perform 15 repetitions of the abdominal crunch, then rest for 60 seconds.

Step 4

Perform a side crunch by dropping both of your knees over to the right side and then lifting your head and shoulders off the floor just as you did for the abdominal crunch. Pause at the top of the movement, then release. Perform 15 repetitions. Drop the knees over to the left and repeat.

Step 5

Perform a raised straight-leg crunch by extending your legs straight out in front of you on the mat. Keep your legs and feet together and the abdominal muscles engaged. Lift your legs straight up into the air so your feet are above your hips, then lift your shoulders 45 degrees off the mat. Pause at the top, then lower the shoulders back down to the mat. Repeat 15 times.

Step 6

Repeat all three exercises for one or two more rounds.

About this Author

Jody Braverman is a health and fitness professional and writer in Seattle. She has been a personal trainer and yoga instructor for almost a decade and is passionate about movement and helping people lead active, healthy lives.