The Ab Circle Pro is a highly effective device that can enhance even the toughest abdominal exercise. It can also be effective for a beginner. Many exercises work to develop the abdominal muscles and core strength, so when you have a device like the Ab Circle Pro to make these exercises better, it’s always best to use it.
CRUNCH / BICYCLE
This exercise is a complete abdominal workout, working both the upper and lower abs, as well as the internal and external oblique muscles. How to begin:
- Lay on your back with your hands behind your head and knees bent. Start by doing 30 regular crunches bringing your torso toward your knees.
- After finishing your 30 crunches, start immediately with 30 seconds of a “the bicycle” abdominal exercise. Remain on your back with your hands behind your head. Crunch forward putting your opposite elbow to opposite knee. Continue alternating elbows and knees for 30 seconds. If you haven’t done this exercise before, YOU WILL FEEL IT!
- Repeat this cycle 2 more times (30 crunches followed by 30 seconds of bicycle) with no more than a 10 second rest between sets.
- Note: you can increase the difficulty of these ab exercises by also using the ab circle pro in conjunction with these exercises.
THE PLANK
This is a core strength exercise, also enhanced VERY well by the Ab Circle Pro. It is important to have a strong core before attempting any type of weight lifting regimen.
- Lie face down on the floor
- Lift yourself off the floor, resting your upper body on your forearms and your lower body on your toes. Keep your back as straight as possible, forming a plank.
- Hold this position for 30 to 60 seconds. As you get stronger, you may increase the amount of time in this position.
- Rest for the amount of time you held the position (30 or 60 seconds), and then repeat two more times for a total of 3 sets.
LEG RAISES
This is a lower abdominal exercise. This is the area of the stomach that is the most often neglected and most difficult to tone. Use of the Ab Circle Pro with this exercise can cause some of that “feel good” pain if you’re not used to working the lower abdomen.
- Start by finding a cushion or something that you can place underneath your butt that will lift it about 4 to 6 inches off the ground. This can be a cushion, pillow, a rolled up towel, etc.
- Laying on your back, with your butt elevated, slowly lift your legs approximately 6 inches in the air, then slowly open your legs, bring them back together and then lower them to the ground. Repeat this for 15 to 30 repetitions.
- Rest for 60 seconds and repeat for 2 more sets
VERTICAL LEG CRUNCHES
This is also a lower abdominal exercise that puts less stress on the lower back when performed. Proper use of the Ab Circle Pro will also greatly enhance this exercise.
- Lying on your back with your hands at your side, lift both legs into a vertical position (toes pointing toward the ceiling). Crunch upward, trying to raise your feet toward the ceiling. In doing this, you butt will come of the ground a few inches. Repeat this movement for 15 to 30 repetitions.
- Rest for 30 seconds and repeat for 2 more sets
The above exercises are highly effective even without the use of external devices like the Ab Circle Pro, but using this particular device will take your abdominal workouts to the next level.