How to Use Ab Rockers

Ab Rockers are a type of exercise equipment that work out the lower and upper abdominal muscles. The key to using the Ab Rocker is to contract your abdominal muscles tightly to assist in rocking back and forth on the machine. Using momentum or arm and leg muscles greatly decreases the amount of resistance on the abdominals, causing the machine to be less effective.

Difficulty: Moderately Easy

Instructions

1. Place the Ab Rocker machine on a sturdy floor. Sit on the black pad, grip the handles on either side firmly and bend your knees.

2. Take a deep breath. Using your ab muscles, gently push your body forward. Exhale on the way up.

3. Hold yourself in the upward position for 2 seconds, then release. Avoid using your arms to propel yourself. Focus solely on your ab muscles to get the best abdominal workout.

4. Take another deep breath. Rock slowly backward to the starting position. Exhale on your way down.

5. Continue for 10 to 15 reps at least 3 times a week. For added resistance, lift your feet a few inches off the floor.

Tips & Warnings

• Try not to rely on momentum to rock your body back and forth on the Ab Rocker. Contract and release your ab muscles to set the machine in motion.
• Consult a physician before beginning this or any other exercise routine. If you feel any discomfort at any time, discontinue use of the Ab Rocker immediately.

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