- Basic Crunch - lie on a
mat with your hands on the frame, with your feet flat on the
floor and with your head against the ab roller pad. Using
your abdominal muscles, raise your shoulders up to about 45°
and then lower them back down to the mat.
- Oblique Crunch - lie on
a mat with your hands on the frame, with your feet flat on
the floor and with your head against the ab roller pad..
Drop your legs over to one side and raise your shoulders up
to about 45° and then lower them back down to the mat.
Repeat with your legs lowered to the other side.
- Raised Knee Crunch and Oblique
- lie on a mat with your hands on the frame, with your feet
flat on the floor and with your head against the ab roller
pad. Keeping your knees together and back flat, curl your
legs up (and to the side for oblique) with your thighs at a
90° angle to your back. Raise your shoulders to about 45°
and then lower them back down to the mat.
- Raised Straight Leg Crunch
- lie on a mat with your hands on the frame and with your
head against the ab roller pad. Keeping your legs together,
raise your legs straight in the air. Then raise your
shoulders to about 45° and then lower them back down to the
mat
NOTE: One of abs roller exercises for alternate to
teaser exercise
in our yoga pilates exercise program
(extended arm on frame, fingers pointing to ceiling, legs
lifted to 60°).
- Bicycle Crunch - lie on
a mat with your hands on the frame and with your head
against the ab roller pad. Lift your legs and peddle them
while simultaneously raising your shoulders to about 45° and
then lowering them back down to the mat.
- Double Crunch - lie on
a mat with your hands on the frame, with your feet flat on
the floor and with your head against the ab roller pad.
With your knees bent, lift your thighs to a 90° angle to
your back. Start with this position and raise your
shoulders to about 45° while simultaneously moving your
knees toward your chest. Then lower your back to the mat
and return your legs to the 90° starting position.
- Scissor Crunch - lie on
a mat with your hands on the frame and with your head
against the ab roller pad. With your legs straight out,
raise your shoulders to about 45° while simultaneously
crossing one leg over the other. Alternate this motion with
the left and right leg, while raising and lowering your
shoulders.
From:
Abs Roller Exercises at
http://www.sportsunlimitedinc.com/ab-roller.html
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