How to Use an Ab Rocker

Co-authored by Michele Dolan and Megaera Lorenz, PhD

Last Updated: November 27, 2021 References Approved

An ab rocker is a type of abdominal workout machine that provides support for your head and neck and makes crunches easier. You can perform a variety of exercises on these simple machines, from basic forward crunches to bicycle crunches. To get started, all you need is an ab rocker, an exercise mat, and a comfortable place to do some crunches!

Method 1

Method 1 of 5:

Doing Traditional Crunches

1
Lie down with your head on the headrest. Place the ab rocker on the floor with the headrest behind you. Lie down on your back inside the rocker so that your head is resting on the headrest and the upper roll bar is positioned above your chest.^{[1]
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- Make sure your head, neck, and back are straight, and that your back is resting flat on the floor.
2
Bend your knees and place your hands on the roll bar. Once you're in position, bend your knees and put your feet together, with the soles flat on the floor. Raise your arms and lightly grip the upper roll bar above your chest.^{[2]
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- If you're a beginner, place your hands next to each other on the roll bar, directly above the middle of your chest. For more difficult crunches, place your hands shoulder-width apart.
Tip: Some ab rocker models have additional supports for your upper arms or elbows. If your model has these, make sure your arms are resting on the supports before you start.^{[3]
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3
Exhale and bend forward with your abs contracted. Slowly exhale through your mouth as you use the ab rocker to help you rock forward, lifting your head and upper body off the floor toward your knees. Make sure your abs are tight as you perform this action.^{[4]
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- Take care not to push too hard with your hands as you perform the crunch. You still want your abs to be doing most of the work.
- Use slow, controlled movements and make sure your head does not slip off the headrest.
4
Inhale and return to your starting position. Once you've performed the crunch, hold it for 1-2 seconds before returning to your starting position. Inhale as you slowly lower yourself back down to the floor.^{[5]
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- When you're starting out, you may wish to do 3 sets of 7-8 crunches.^{[6]
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  Research source} You can gradually increase your number of reps as you get better at doing crunches.

Method 2

Method 2 of 5:

Performing Knee Lifts

1
Put your head on the headrest and bend your knees. Get into the same starting position you would use to do regular crunches. Lie down in the machine with your head on the headrest, your back and shoulders on the floor, and your knees bent. Reach up and place your hands on the upper roll bar.^{[7]
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- Keep your feet together with the soles flat on the floor.
- When you're starting out, keep your hands close together on the upper roll bar. As you get more comfortable with the exercise, try moving them farther apart.
2
Slowly raise your knees toward your chest. Contract your abs and exhale. At the same time, lift your feet off the floor and pull your knees up toward your chest. Keep your legs and feet together as you do this.^{[8]
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- During this exercise, only your feet, legs, and buttocks should leave the floor. Keep your head on the headrest and your shoulders and back flat on the floor.
Tip: Stop doing this exercise if you experience lower back pain. If you have back problems, talk to your doctor, a physical therapist, or a personal trainer about whether this kind of exercise is safe for you.^{[9]
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Inhale and return to the starting position. Once your knees are over your chest, hold the position for 1-2 seconds. Then, inhale through your nose as you slowly return your legs and feet to the starting position. Keep your abs engaged the whole time.^{[10]
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- Try doing 3 sets of 7-8 reps at first, then work your way up to sets of 10-12.

Method 3

Method 3 of 5:

Using the Ab Rocker for Side Crunches

1
Lie down with your head on the headrest. Position yourself in the machine as you would for a standard crunch, with your back flat on the floor and your head on the headrest. Hold onto the upper roll bar with both hands.^{[11]
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- For this exercise, you will be keeping your upper back and shoulders flat on the floor, but your lower body will be twisted to the side.
- As you get more comfortable with the exercise, position your hands shoulder-width apart on the upper roll bar instead of side-by-side.
2
Swivel your knees to one side. Put your feet together, soles flat on the floor, with your knees bent. Then, slowly turn your lower body and legs to one side so that your legs are resting on the floor with your knees still bent and your feet together. Your knees should now be pointing at the wall, perpendicular to your head.^{[12]
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- Make sure to swivel your hips to the side as well as your knees.
- Do your best to keep your head, shoulders, and upper body in a straight line and flat against the floor.
Did you know? Exercises like this one that involve spine rotation are great for building your range of motion. However, they can also aggravate existing back problems. Use caution when doing this exercise, and talk to your doctor before trying it if you have any back issues.^{[13]
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3
Exhale and slowly raise your upper body. Breathe out through your mouth, engage your abs, and gently lift your head and upper body off the floor toward your hip. Keep your hands on the upper roll bar, but try to do most of the work with your torso.^{[14]
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- Keep your knees together and as close to the floor as possible. If you feel pain, you may need to separate your knees slightly as you perform the crunch.
4
Inhale and slowly return to the starting position. Hold the crunch for 1-2 seconds. Breathe in through your nose as you slowly lower yourself down to the floor.^{[15]
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- If you separated your knees during the crunch, let them gently move back together as you return to the floor.
5
Swivel your legs to the other side and repeat the set. Once you've done as many reps as you like on one side, swing your knees and hips around to the other side and perform the crunch that way. This will help you exercise your muscles evenly on both sides of your core.^{[16]
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- You may wish to start out by doing 7-8 reps on each side, then gradually build up to doing 10-12 on each side.

Method 4

Method 4 of 5:

Doing Full-Body Crunches

1
Put your head on the headrest and bend your knees. To begin this exercise, lie down with your back flat on the floor and your head on the headrest. Raise your arms and gently grip the upper roll bar. Bend your knees and put your feet together, flat on the floor.^{[17]
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- This exercise is a combination of the standard crunch and the knee lift.
- For a more challenging version of this exercise, place your hands shoulder-width apart on the upper roll bar instead of side-by-side.
2
Raise your upper body and lift your knees at the same time. Exhale, engage your abs, and pull your knees up toward your chest. At the same time, rock your upper body forward slightly, lifting your head and shoulders off the floor.^{[18]
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- As you perform this exercise, your knees should meet the upper roll bar when you move into the full crunch.
- Keep your back flat on the floor as you raise your shoulders and legs. Make sure you do most of the work with your core, not with your arms.
Did you know? “Double crunches,” or crunches that involve lifting both your legs and your upper body, engage the upper and lower rectus abdominis muscles at the same time for a more effective ab workout.^{[19]
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3
Inhale as you return to your starting position. Hold the crunch for 1-2 seconds, then slowly return your head, shoulders, and feet to the floor. Inhale slowly through your nose as you move back into the starting position.
- Start with 3 sets of 7-8 reps, then gradually increase your reps to 10-12 per set.

Method 5

Method 5 of 5:

Cycling with the Ab Rocker

1
Put your head on the headrest and grip the upper roll bar. Lie down on the floor and place your head on the headrest. Raise your hands and grasp the upper roll bar. For this slightly more advanced exercise, you'll be keeping your hands shoulder-width apart.^{[20]
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- Keep your neck straight and your back and shoulders flat on the floor.
2
Extend your legs straight out in front of you. Unlike in a regular crunch, you'll be starting this exercise with your legs extended. Stretch your legs straight out and let your toes point toward the wall. Keep your legs and feet together.^{[21]
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Tip: Bicycle crunches are a great workout for your abs and obliques, but they can be hard on your back. Talk to your doctor if you have any concerns about whether this exercise is right for you.^{[22]
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3
Do a forward crunch while raising your right knee. Exhale slowly and rock your upper body slightly off the floor, keeping your abs engaged. At the same time, draw your right knee up toward your chest.^{[23]
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- Keep your left leg extended while you do this.
- Make sure you are doing most of the work of the crunch with your abs, not your arms.
4
Raise your left knee while you return your upper body to the floor. Inhale and gently return your upper body and right leg to the starting position. At the same time, draw your left knee up to your chest. Repeat this cycle for 7-8 reps.^{[24]
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- A single repetition includes pulling the right knee toward your chest, followed by the left knee.
- Try to perform the entire exercise fluidly as if you were working the pedals on a bicycle. You may need to practice more slowly at first until you get the hang of coordinating all your movements.
- As you get better at the cycling exercise, gradually work your way up to 10-12 reps per set.

Warnings

A recent study demonstrated that using an ab rocker may be risky for people with lower back problems.^{[26]
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PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} If you have any concerns about using this equipment, talk to your doctor or a physical therapist first.

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Crunches are not a sage exercise to repeat over and over again. Only use an ab rocker until you build up enough strength to do leg lifts, planks, or other exercises that are safe for your spine.

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