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Ab RollerMain Muscle: AbdominalsMechanics Type: Compound Begin the exercise with knees on the floor and the hands on the handles of the ab roller. Keep the knees stationary as you slowly extend the arms in front of you as your chest, hips and thighs lower to the floor. As your body stretches forward, be sure to keep your torso straight and your abs contracted. Exhale as you lower yourself as low as possible until your chest almost touches the floor. Your body should almost be in a straight line. Pause briefly. Inhale as you use the abdominals to pull back the ab roller until you return to starting position.