25.Sep.2012 Ab Dolly

Ab Dolly
Get a Flat Stomach Now!


AB Dolly exercises are some of the most challenging core workouts. But they can also be fast, fun, and incredibly effective. Best of all, the exercises give you a total upper body workout and are easy to fit into a busy lifestyle. Here’s an illustration of some of the positions, along with directions on how to do some of the workouts.

ab dolly

 1. Hands On Handles

With your knees resting on the kneepad, place your hands on the two side handles of the dolly. Slightly tighten your abdominals so that they are moving up toward your spine (not “sucking in”). Move the ab dolly forward by using your hips. DO NOT INITIATE THIS MOVEMENT WITH YOUR SHOULDERS. Continue to move until you feel a strong abdominal contraction.Then return to the starting position without losing control of your lower back. Remember to move in all types of directions to stimulate your entire abdominal region.

2. Shins on the Dolly

Place your knees on the padded dolly and your hands on the floor. Depending on comfort, you can position the handles to the front or the back. Slightly tighten your abdominals so that they are drawn up toward your spine (not “sucking in”). Move the dolly backward by extending your hips without allowing your head or shoulders to move. Also, do not let your hips fall down quickly to the ground. After pushing the dolly by extending your hips backwards, simply return to the starting position, without losing the lower back posture you began with. Remember to move the dolly in all types of directions.


3. The Hook

Place your knees on the padded dolly and your hands on the floor. Slightly tighten your abdominals so that they are moving up toward your spine (not “sucking in”). Move the ab dolly backwards and then bring the unit forward on an angle, so that it is to the outside of one of your hands. This pattern (if seen from above) would look like a hook on the letter “J”. Return the ab dolly back to the starting position by retracting or reversing the original movement. Perform this exercise on both the right and left side.

4. Inch Worm

This exercise utilizes two dolly exercisers. First, place both of your knees onto a dolly then place your forearms onto another dolly and slightly tighten your abdominals so that they are drawn up toward your spine. Depending on comfort, you can position the handles to the front or the back. To start this exercise, slowly move the front dolly forward while moving the other dolly backwards or any direction you may choose. Go out until you feel a strong abdominal contraction, not allowing your lower back to “sway”. Then return the two dolly units to the original starting position to complete this exercise.

5. One Dolly For Each Arm

With your knees resting on the kneepad, place each of your hands in the middle of a separate dollies. Slightly tighten your abdominals so that they are drawn up toward your spine (do not suck in or hold your breath). Move each of the ab dollies units forward or in any direction you may choose, always allowing hip motion while controlling your lower back. Then return the two dolly exercisers to their original starting position.


Directions are from the Ab Dolly 2 Manual. The complete manual has many more workouts you can use to get a flat stomach. Get your dolly here!


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