Ab Roller Instructions


Calling itself “the most successful ab workout equipment in the world,” the Ab Roller promises “sexy abs and a slim waistline.” Equipped with an “Arcuate Rocker System,” the Ab Roller claims to support the head and neck during abdominal workouts and protect the spine by guiding it along a natural curved path. This ensures that your spine will never pivot during abdominal exercise, which could cause injury. While a study by the National Athletic Trainers’ Association shows that exercise with the Ab Roller is no more effective than the traditional crunch, the Ab Roller may be helpful to those who have difficulty performing a traditional crunch.

Step 1

Place the Ab Roller on a mat or on the floor and lie down on your back with your head on the head pad. Bend your knees and place your feet flat on the floor.

Step 2

Reach up and take hold of the frame with both hands around the padded grips. Place your upper arms and elbows on the arm rests if your model has them.

Step 3

Contract your abdominal muscles and raise your shoulders up about 45 degrees off the floor. Use a rocking motion to lift your upper body and keep the head and arm rests in contact with your body. Pause at the top of the movement and then lower back down.

Step 4

Bend your legs over to one side before lifting your shoulders up to work the oblique muscles along the sides of your body. Contract your abdominal muscles, lift your shoulders 45 degrees and then lower them back down with control. Switch your legs over to the other side and repeat to work the other oblique.

Step 5

Repeat the exercise for two to three sets of 15 to 30 repetitions, or until your abdominal muscles are fatigued.

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.