AB-max equipment instructions

[jane1098]

this maybe a long shot but have any of you got this....

http://sports-equipment.vivastreet.co.uk/sport s-sale-buy+london-w7/ab-max-abdominal-exercise -frame/7694825/p

i was wondering if you have, do you know the correct way of using it?
and also how long does it take to see any difference?

any advice would be appreciated thankyou.

[4getmenot]

you lay on floor with head on cushioned bit and do sit up while rolling the bar with you. I used to do 50 everyday but doesnt really make any difference you might as well just do sit ups

[jane1098]

thanks 4get. 50!! i can only do 20 atm...
do you know of any other ways of using it?
there's pads on the sides as well as the top and i didn't know if you put your hands on the sides and push too...

[4getmenot]

I only used top bar

[jane1098]

ok. thanks anyway.

[Velvetee]

I work in the Fitness Industry and we threw all ours out, as Ab Cradles have been found to put strain on the Cervical Spine, as most people use them incorrectly.

Most people who use these things do not engage their abs to raise the shoulders, they just pull the neck forwards, by pushing against the frame. The one you show in the photo, is quite primitive, compared to the newer versions and doesn't have the elbow rests.

The correct way to use it, if you must is as follows:

Lie on back, head on the headrest, knees bent, feet flat on the floor.

Place the palm of one hand onto the back of the other and place them against the inside edge of the cradle, at the highest point.

Your hands are only there for stability, you should not be pushing against it.

Ensure you keep your chin off your neck, keep looking up at the ceiling. Pull your belly button in towards your spine, but keep breathing, this engages your Transversus Abdomini.

Now raise your shoulders, crunching the stomach muscles, hold the up position for about a second and return to starting point. Take a breath before you start and breathe out on the way up, then in as you return to start. Do 2-3 sets of 15 to 20 repetitions.

You can also work your obliques and lower abdominals by either dropping the knees to one side or for lower abs, raise the legs in the air.

I hope that made sense.

[jane1098]

thankyou velvetee.
yes it made sense and is very informative. :-)

[Velvetee]

Glad to be of help.