The AB-MXR is a perfect device for abdominal exercises because it helps to support the neck and spine and ensures that your work-effort is focused on your abdominal muscles without straining your neck.
Before starting any abdominal exercises it is important that you position your neck correctly on the AB-MXR and engage your deep abdominal muscles.
Correct neck position; the middle part of the neck should be resting on the curved part of the AB-MXR. The chin is slightly tucked in (towards the direction of the AB-MXR) until you can feel a 30 degrees contraction in the muscles at the top of the neck\base of the skull. Keep this constant pressure against the AB-MXR throughout each exercise. Do not engage (contract) muscles in the front and side of the neck.
Deep Abdominal Muscles (DAM); before working your abdominal muscles, you should turn on your deep (transverse) abdominal/pelvic muscles by lifting your pelvic floor – pull the muscles between your legs upwards towards your stomach (similar use of muscles to stopping passing urine mid-flow). You are likely to feel the transverse abdominal muscle contract. Aim for a 30% engagement of your deep abdominal muscles.
We recommend using the AB-MXR Classic (1kg) or the AB-MXR All-Rounder (2kg) unless you are strong and a regularly work your abdominal muscles in which case you can use the AB-MXR Advanced (3kg).
There are many exercises you can do with the AB-MXR to work on your abdominal muscles. The following are a selection of core exercises – many can be done with a variety of modifications to target different parts of the abdominal muscle group. Start with low reps and a gentle curve of the spine. As your abdominal muscles strengthen you can increase the number of reps, hold your body higher and longer in the middle of each exercise.
- Exercise 1: Crunch
Hold AB-MXR correctly behind http://kamagrawiki.org your head. Legs straight or bent. Keeping 30% pressure back into the AB-MXR, throughout the whole movement. Engage your DAM and lift your body up 20 to 25 cm from the floor. Hold and lower, but not all the way to the floor. Use your abs to lift your body, not your neck and shoulders. Continue to engage your abs throughout the exercise. Repeat for 3 sets of ten.
Exercise 2: Crunch with leg raised
Hold AB-MXR correctly behind your head. Follow as per exercise 1 and the crunch. Start with both legs bent. Engage your DAM, raise one leg vertically and straight and lift your body up 20 to 25 cm from the floor using your abs. Hold for ten seconds and lower. Continue to engage your abs throughout the exercise. 10 reps on each side.
Exercise 3: Crunch with one leg crossed over a bent knee
Hold AB-MXR correctly behind your head. Bend both knees, cross one leg over the other and lift your legs to a right angle position off the ground, using your hips. Engage your DAM and lift your lower body towards you, repeat 10 times on each side.
Exercise 4: Crunch with both legs raised
Hold AB-MXR correctly behind your head. Both legs off the ground and bent at right angles. Engage your DAM and lift your body up 20 to 25 cm from the floor. Hold and lower, but not all the way to the floor. Use your abs to lift your body, not your neck and shoulders. Continue to engage your abs throughout the exercise. Repeat for 3 sets of ten.
Exercise 5: Oblique twist with rotation
Hold AB-MXR correctly behind your head. Engage your DAM and with your abs lift your head 20 to 25 cm from the floor. Raise both legs off the ground and hold straight. Raise the right knee towards your left elbow as you turn your upper body and then alternate to the other side. Keep both legs off the ground throughout the exercise. 10 reps on each side and then build to 3 sets.
Exercise 6: Sit up with AB-MXR behind your head
Hold the AB-MXR correctly behind your head. Lie on your back with knees bent and feet hip distance apart (you may wish to put them under a bed or similar such support). Engage your deep abdominal muscles. Slowly curl your body upwards with your elbows open and level with your shoulders. Keep your head supported and use your abdominal muscles to lift. Repeat for 3 sets of ten.
Exercise 7: Sit up with AB-MXR held in front
Sit upright the AB-MXR held in both hands straight out in front of your chest, level with your shoulders. Engage your DAM. Lean back 45 degrees and lower your back to the floor and then lift slowly to an upright position and hold. 3 sets of 10. To make this exercise harder, you can hold your position when part the way down to the floor.
Exercise 8: Lower Abdominal Curl
Lie on your back with your head rested and arms flat on the ground. Grip the AB-MXR between your legs. Engage your DAM. Raise your legs towards your chest whilst gripping the AB-MXR and gently lower your bent legs back down towards the ground without touching the ground. Repeat 3 sets of 10.
Exercise 9: Head raised with leg scissors
Hold the AB-MXR correctly behind your head. Engage your DAM and with your abs lift your head off the ground. Raise both legs so that they are pointing vertically upwards together. Lower one leg to the horizontal position whilst holding the other one vertically and alternate, never touching the ground. Repeat 3 sets of 10.