How to Use the Ab Mouse
The Ab Mouse derives its name form the computer mouse. In the same manner that a handheld computer mouse moves across a mouse pad, the Ab Mouse moves across a pad to work the abdominal muscles. Performing different exercises with the Ab Mouse allows you to target different muscles that make-up the abdomen. If you are familiar with the ab wheel, then the Ab Mouse works on basically the same principle.
Instructions
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1
Set-up the Ab Mouse. Lay the body pad out in front of you. At one end of the body pad, place the knee pad just off the edge. Place the Ab Mouse about a foot in front of the knee pad.
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2
Kneel on the knee pad. Kneel so that your thighs and calves are bent at a 90 degree angle.
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3
Lower your upper body onto the Ab Mouse securing yourself with your forearms and your hands. The Ab Mouse has a triangular shape. Place your left arm along the left side of the triangle and your right arm along the right side. There is a handle bar at the top of the Ab Mouse. Grab that with both hands. At this point your upper body is still relatively close to your knees. Slide back, so you are as close to your knees as possible. This is your starting position.
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Roll forward in a slow and controlled manner, as far as possible across the body pad. During the movement focus on keeping your upper and lower abdominal muscles tight. You will feel them flexing as the movement is made. Your back should remain flat and not arch in any manner. Stop when you cannot roll further without moving your knees.
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Hold the end position for one to three seconds.
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Roll backward until you reach your starting position. This is one repetition. Beginning users complete three sets of 10 repetitions, intermediate three sets of 20 reps, while advanced users perform three sets of 30 repetitions.
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Tips & Warnings
To work the obliques, the abdominal muscles located on your side, place the knee pad to the left or right at one end of the body pad. Then perform the movement while arcing to the opposite side, across the body pad.
References
- Photo Credit Hemera Technologies/AbleStock.com/Getty Images
