Abs
Ab Coaster
The Ab Coaster is a strength exercise on a machine for your abs. Share of the load in the Zulta muscle model: hip flexors 34%, lower abs 32% and upper abs 17%.
How to do it
- Kneel on the carriage of the ab coaster and hold the handles with straight arms.
- Start with the carriage at the bottom of the curved track and the hips extended.
- Curl the pelvis under and pull the knees up and forward along the track.
- Pause at the top with the knees close to the chest.
- Lower the carriage slowly back down the track.
Tips
- Think of tilting the pelvis toward the ribs, not just lifting the knees.
- Keep the arms still, they only hold you steady.
Common mistakes
- Swinging the carriage up with momentum.
- Pulling with the arms and shoulders.
- Letting the carriage slam down at the bottom.
Muscles worked by the Ab Coaster
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
On the floor or a bench there is no hang. Lifting straight legs is hip flexion, so iliopsoas leads together with the lower abs, which tilt the pelvis back and hold it; hanging adds grip and lats.
Ab Coaster alternatives
Different equipment
Easier
No equipment
Make it harder
Make it easier
Frequently asked questions
What muscles does the Ab Coaster work?
Mainly the hip flexors and lower abs. The upper abs and obliques assist.
Is the Ab Coaster good for beginners?
The Ab Coaster is rated intermediate. If you are new, learn the Leg Raise first and build up from there.
What is a good alternative to the Ab Coaster?
For example the Leg Raise, Hanging Leg Raise and Lying Leg Raise. They train mostly the same muscles, some with different equipment.
How do you make the Ab Coaster harder?
Add weight or reps, or move on to the Hanging Leg Raise and Weighted Hanging Leg Raise.
Sources
- Escamilla et al. 2006, Phys Ther 86(5):656-671 (hanging knee-up, reverse crunch)
Log your sets in Zulta
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