Ab Roller vs Rope Crunch

Hold the Ab Roller with both hands and kneel on the floor.

Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.

Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.

After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

Kneel 1-2 feet in front of a cable system with a rope attached.

After selecting an appropriate weight, grasp the rope with both hands reaching overhead. Your torso should be upright in the starting position.

To begin, flex at the spine, attempting to bring your rib cage to your legs as you pull the cable down.

Pause at the bottom of the motion, and then slowly return to the starting position.

These can be done with twists or to the side to hit the obliques.