AB going as far as you can while

AB
DOLLY EXERCISES

The
Ab Dolly is an exciting fitness apparatus that produces movements in numerous directions
therefore utilizes many different muscle groups at a time and maximizing your
results. These movements have been identified by various hard-core
fitness instructors and aerobics as the most suitable ways to strengthen, train
and tone your abs, your shoulders, hips and legs.

The ab dolly can be used to
perform various levels of exercises depending on your fitness level. With the wide range of motion it produces, you can
select your own exercises, tone your abs however you desire and derive an overall
good-looking, toned abs.

 

1.     
 AB DOLLY KNEE ROLL OUT

This is an upper body exercise
that is performed while kneeling and focuses mainly on your abdominal muscles
and lower back. Excellent for strengthening the core muscles

STEPS:

–         
Place the ab dolly on the floor in front of you

–         
While kneeling, place your forearms on the dolly

–         
 Slowly roll
forward going as far as you can while keeping your spine straight

–         
Hold position for 2 seconds, then while you return
to original position.

–         
 

CAUTION:

–         
Include
an exercise mat or knee pad to cushion your knees

–         
Watch out
for pain in your abs and reduce the roll out distance as appropriate

–         
During the
exercise, do not curve your back. Always tighten your stomach muscles.

–         
Avoid
setting off movement with your shoulders.

TIPS:

–         
Try to
inhale while rolling forward and exhale while returning to starting position

–         
Attempt
moving in all types of direction to stimulate your entire abs for example try
rolling back and forth to the right and left while keeping your upper body
centered.

–         
You can
also start by pushing towards your left, returning to start position, then push
forward and return to start position and then push right and return to start
position ( this is called the three way roll out)

2.      AB
DOLLY PLANK TO PIKES

This exercise focuses on your abdominal muscles
as well as your triceps, your shoulders and lats.

STEPS:

–         
Start in
the plank position by placing your forearms on the ab dolly, with your elbows
directly beneath your shoulders and keep your feet hip-wide from each other.

–         
Lift your
entire body on your toes while keeping it in a straight line form your
shoulders to your ankles

–         
Tighten
your abdominal muscle and gently raise your hips in the air while rolling
backwards

–         
Keep your
hips as high as possible until you can feel yourself folded into an inverted  v shape

–         
Pause for
about 2 seconds and then slowly lower back into the starting position.

CAUTION:

–         
Try to
hold your shoulder blades down without allowing them to lift up

–         
Ensure you
squeeze in your navel to engage a strong core and maintain stability

–         
Avoid curving
your back or bending your knees

3.      AB
DOLLY KNEE TUCK

This exercise is designed to target your
entire core, your butt and your quads. Somewhat similar to the plank to pikes
but simpler.

STEPS:

–         
Kneel
on the ab dolly ad place your hands shoulder-width apart on the floor.

–         
Squeeze
in your abs and keep your back straight

–         
While inhaling,
pull the ab dolly forward by bringing your knew towards your chest

–         
Maintain
position for 2 seconds

–         
Then push
back towards starting position while exhaling

CAUTION:

–         
Avoid curving
your back or bending your arms

–         
Be sure
to tighten your abs like you are sucking it into your spine

TIPS:

–         
Explore
other directions by extending your arms to left instead of directly in front of
you and then pushing the ab dolly back and forth with your knee. Repeat same
while keeping your arms towards the right.

4.      AB
DOLLY WALKING PLANK

This exercise
is really exciting and one you would always want to include in your daily
routine. It strengthens your core and ensures stability.

STEPS:

– Start
by placing your toes on the ab dolly and your hands extended on the floor in
front of you.

– Tighten
your abs and lift your hips upward while keeping your back straight

-With your
hands, walk across the room moving the ab dolly with you

– Walk
your desired distance and return to starting position

CAUTION:

–         
Ensure you
tighten your abs and avoid bending your back

–         
Be sure
you have enough room to move about and keep dangerous equipment away to avoid
tripping

TIPS:

–         
Walk in
different directions to engage the entire abdominal muscles

5.      AB
DOLLY OBLIQUE TUCK

This is
similar to the knee tuck but deeply engages your muscle and trains muscles for
stability.

STEPS:

–         
Place your
feet on the dolly and set yourself in the plank position (keep your elbows
directly under your shoulder while keeping your back straight)

–         
Roll the
dolly forward by bringing up your knees in towards your right elbow first

–         
Hold for
a second and roll back to starting position

–         
Then stay
another second, then roll forward towards left elbow

–         
Extend back
towards the plank position

CAUTION:

–         
Ensure your
upper body is kept straight and avoid bending your back

–         
Inhale while
you roll in and exhale while going back to starting position

TIPS:

–         
Practise
breathing in through your nose and out from your mouth.

ADDITIONAL TIPS.

–         
It is advised that each ab dolly exercise be performed
starting with a duration of 30 seconds or two sets of 10 repetitions and then
increasing the duration and adding more sets as muscles become strengthened and
properly trained

–         
Exercises
should be done in athletic shoes and
comfortable light clothing. Avoid exercising barefoot.

–         
Examine your ab dolly
properly before use and ensure all the parts are in place and functioning well.

–         
Stop exercises immediately
and consult your doctor if you feel any abnormal or excess stress or pain.

–         
Design your own regular
schedule to exercise with your ab dolly, avoid inconsistency. Note that with just
3 minutes a day, you can tone and define your abs, hip, shoulder and arm
muscles to be in the best desired shape.

–         
It is recommended that you start out some of the exercises
by placing your forearms on the ab dolly and as you progress, you can place only
your hands.

REFERENCE

–         
www.fitnessequipmentexpress.com/images/pdf//abd001.pdf

–         
www.livestrong.com/article/141019-exercises-ab-dolly/