Ab Slider Exercise
If you watch late-night television, you’ve probably seen a lot of ads for abdominal exercise equipment. But not every piece of equipment offers the sterling benefits the commercials describe. According to a 2001 study commissioned by the American Council on Exercise, a piece of exercise equipment very similar to the Ab Slide produced only slightly more muscle activity than a traditional floor crunch. But according to a 2008 study conducted at the Mayo Clinic College of Medicine, the Ab Slider elicited the greatest EMG activity in the abdominal muscles of all exercises tested.
Description
The Ab Slider is a set of four small wheels enclosed in a plastic casing. A handle protrudes straight out to each side of the Ab Slider, so you can hold on as you move the slider across the floor. The Ab Slider functions the same way as several other types of abdominal exercise equipment, including the Ab Roller and the Torso Track.
Use
Kneel on the floor. Place a folded towel or carpet scrap beneath your knees for cushioning if necessary. Place the Ab Slider on the floor in front of you. Grasp one handle in each hand with an overhand grip. Slowly roll the Ab Slider straight away from you, in line with your spine. Keep your arms straight, but not locked, and squeeze your abs to keep your back flat like a board. Once you’ve gone as low as you can control without allowing your body to touch the floor, reverse the motion and return slowly to the start position.
Frequency
There’s a common misconception that to get fit abdominal muscles you must work them every day. But like any other muscle group, your abs need recovery time between workouts. Plan for at least one full day of rest between ab workouts.
Another popular myth: In order to get fit abs, you have to do hundreds of crunches. According to an entry in the Ask the Expert column published on the American Council on Exercise website, 10 to 25 repetitions is enough training stimulus for your abs. If you’re working your abs regularly but not seeing benefits, either you’re using improper technique or not doing a difficult enough exercise.
Benefits
The mere fact of having the Ab Slider in front of you might also motivate you to exercise — or it might get shoved into a corner and forgotten. Even the best exercise equipment won’t do you any good unless you put in the effort of using it. If you do use the Ab Slide regularly, however, you stand to reap the benefits of a stronger core: Better balance and stability, greater ease with most physical activities and a more attractive midsection.
Considerations
Although the Mayo Clinic study found that the Ab Slider offered greater EMG activity in the abdominals, and less activity in the rectus femoris than the other exercises tested, incorrect form can still place extreme stress on your lower back. In the ACE-commissioned study, users reported frequent lower back discomfort with the Torso Track, a machine that works you through a similar range of motion.
If you experience discomfort while using the Ab Slider, you have two options. Either stop working out with the Ab Slider and do a milder exercise, like floor crunches, instead — or adjust your range of motion and technique to avoid the discomfort. Keep your abs tight, don’t let your hips stick up or sag down, and go only as low as you can control while still keeping your body stiff as a board.
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