1. Begin by sitting on the floor with your knees bent and feet flat. Grasp the handles of the ab roller with both hands. The ab roller should be positioned against your thighs.
2. Lean back slightly and engage your core muscles.
3. Using your abdominal muscles, perform a crunch motion by rolling the ab roller up toward your knees and lifting your upper back off the floor. Your lower back should remain in contact with the floor.
4. Squeeze your abs tightly at the top of the contraction.
5. Slowly lower back down to the starting position, keeping the tension in your abdominal muscles.
6. Repeat the movement for the desired number of repetitions.
Note: Keep your movements controlled, avoid using momentum, and ensure that you are performing the crunch using your ab muscles, not by pulling with your arms or thrusting with your hips. Make sure to breathe out as you perform the crunch motion and inhale as you return to the starting position. Ensure proper form and consult with a fitness professional if needed, especially if you have any existing back issues.
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