Content

• Steps
• Method 1 of 5: Take a starting position
• Method 2 of 5: Doing the Exercise
• Method 3 of 5: Exercise your lateral abdominal muscles
• Method 4 of 5: Advanced method
• Method 5 of 5: Exercise Frequency
• Tips
• Warnings
• What do you need

This high-intensity exercise will strengthen your abdominal and oblique muscles.

Steps

Method 1 of 5: Take a starting position

1. 1 Check rotating machinery for safety. Review all fasteners, screws and nuts. Make sure everything is spinning and spinning properly.
2. 2 Place the ab-rocker on a flat and level surface.
3. 3 Get down closer to the floor. Place your head on the headrest of the machine. Keep your shoulder blades slightly elevated from the floor while keeping the rest of your back flat against the floor.
4. 4 Bend your knees at a 45-degree angle. The feet will be on the floor with their entire surface.
5. 5 Place your hands on the side rails of the ab-rocker.

Method 2 of 5: Doing the Exercise

1. 1 Take a breath. As you exhale, tense the abdominal muscles and push yourself forward, which will throw the bottom of the simulator forward.
   • Do not push the ab-rocker with your hands. All the load during this movement should be directed to the abdominal muscles.
2. 2 Lock the position for 3 seconds. Repeat 15 or 20 times.

Method 3 of 5: Exercise your lateral abdominal muscles

1. 1 With the goal of developing your lateral abdominal muscles with an ab-rocker, you should bend your knees and lower them to one side. Do 15-20 reps on each side.

Method 4 of 5: Advanced method

1. 1 If you want to make it harder for yourself, then grab the top bar instead of the side rails with your hands during the exercise.

Method 5 of 5: Exercise Frequency

1. 1 Do 15 to 20 reps in one set. Complete 3 sets in total. Ideally, each set will consist of both abdominal and lateral abdominal exercises.
2. 2 To start noticing results, try to do 3 sets 3 days a week for 5 weeks. The most impatient should increase the number of approaches and repetitions.

Tips

• This exercise has a positive effect on increasing the strength and flexibility of the abdominal muscles.
• Do fewer reps if it's too hard for you.

Warnings

• You run the risk of injury if you do the exercise incorrectly.

What do you need

• Ab rocker