- Sit on the Ab Roller and grab the bars in each hand.
- Contract the abs and rock forward, originating the movement from the abs rather than using momentum.
- Release and repeat for 1-3 sets of 12-16 reps.
- Go slowly to reduce momentum. Try to focus on the abs rather than pushing with the arms.
The Ab Roller is number 9 for targeting the rectus abdominis and you've probably seen this around the gym (or under your bed) for the last several years. What's nice about this that it provides neck and arm support, something that might be helpful for people who feel strain in the neck when doing regular crunches. If you don't have an Ab Roller, you can still get a great workout with a variety of core exercises.
View this exercise in the Best Ab Workout.