How to Use an Ab Rocker

The ab rocker is a fitness tool that can help you work out all the muscles of your abdomen effectively and comfortably. By changing your position, you can use the ab rocker to isolate all three muscles in your abdomen; here’s how.

Using the Ab Rocker to Do a Traditional Crunch

To do a traditional crunch using the ab rocker, put it on a firm, stable floor surface and sit down on the seat. Grasp the handles and bend your knees. Your feet should remain flat on the floor.

Use the muscles of your abdomen to push yourself forward. Your feet should lift off the floor a little, and you should be able to feel your abdomen contract. In this position, you’ll be activating the muscles of your upper abdominal area.

Rock back and forth in a steady and controlled fashion, remembering to use your abdominal muscles to pull yourself up. Keep your abs contracted your three seconds, then count out another three seconds as you slowly release back to the floor. Start with 15 repetitions per set, adding more sets as you gain strength.

Using the Ab Rocker to Isolate Your Lower Abdomen

To isolate the muscles of your lower abdomen, place the ab rocker on the floor and sit on the seat. Grasp the handles and bend your knees, but this time keep your feet lifted slightly off the floor. You might find this position a little more difficult than the standard position.

Contract the muscles of your lower abdomen to pull yourself forward until your elbows come in contact with your knees. Keep your feet at least two inches off the floor to keep the muscles of your lower abdomen contracted. Keep your lower abs contracted for three seconds and then count to three slowly as you return to your original position. Keep your feet lifted off the floor at all times.

Begin with 15 repetitions per set. Add sets as you gain strength.

Using the Ab Rocker to Isolate Your Obliques

To isolate your obliques, put the ab rocker on the floor and sit down on the seat just as if you were performing a traditional crunch, with your knees bent and your feet flat on the floor. Then, shift your weight to your left hip and cross your right foot over your left. Turn slightly to the left.

The ab rocker will limit your range of motion, but contract your abdominal muscles to crunch down in this position as far as possible. Keep your muscles contracted for three seconds and then count to three as you slowly return to your original position. 

Perform a set of 15 repetitions. Remember to isolate the obliques on the other side of your body by assuming the original position, shifting your weight to the left side of your hips, crossing your right foot over your left, and contracting your abs to crunch down as far as possible for three seconds. Add sets as you gain strength.

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