Wheel Rollout (female)
Hold the Ab Roller with both hands and kneel on the floor. Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position. Slowly roll the ab roller straight forward,
Crab Twist Toe Touch
Start by sitting on the floor with your legs out in front of you and arms behind you. You can point your fingers behind you or out slightly to the sides. Place your feet flat on the floor, knees bent and push your hips up towards the sky until your body becomes parallel. Keeping
Cable twist (down up)
Attach a stirrup (handle) to a shoulder-height cable pulley. Grasp the stirrup with both hands, with either your fingers interlaced or with one hand over the other. Step backward until the cable is pulled taut. Turn your lower body until your feet face away from the pulley, and stand with a staggered stance. Keeping
Incline Twisting Sit-up (version 2)
Hook feet under foot or ankle brace and lie supine on incline bench with hips and knees bent. Place hands behind neck. Flex and twist waist to one direction while raising torso from bench by bending hips. Return until back of shoulders contact padded incline board. Repeat to opposite side alternating twists.
Suspension Supine Crunch
Adjust the straps so the handles are at an appropriate height. Put your palms on the ground and your back should be facing the ground and eyes towards the ceiling. Position yourself in front of the suspension system, place your feet into the handles. Begin with your legs straight and your hips extended. This
Lever Triceps Extension
Sit on seat with arm pads apart to sides. Slide arm pads closer together to sides of chest. Grasp handles and place back of upper arms on padding. Push lever down until arms are fully extended. Return until forearms contact upper arms. Repeat.
Weighted Hanging leg-hip raise
Place weight between ankles or use no weight. Grasp and hang from high bar. Raise legs by flexing hips and knees until hips are fully flexed. Continue to raise knees toward shoulders by flexing waist. Return until waist, hips, and knees are extended. Repeat.
Lying leg-hip raise
Lie supine on bench or floor. Grasp sides of bench for support. Raise legs by flexing hips while flexing knees until hips are fully flexed. Continue to raise knees toward shoulders by flexing waist, raising hips from board. Return until waist, hips and knees are extended. Repeat.
Wheel Rollout
Hold the Ab Roller with both hands and kneel on the floor. Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position. Slowly roll the ab roller straight forward,
