The Ab Dolly Plus is a total core exerciser that can also be used to target and tone your thighs, butt, hips, upper back, shoulders, chest and arms.
Providing one of the easiest means of trimming and shaping the waist and abs, you will be amazed at how quickly you will get results using the device for just a few minutes a day. And, unlike as can be the case with traditional exercises like sit-ups and stomach crunches, when done using the correct form, Ab Dolly Plus exercises will not place undue strain on your back or neck.
The aim of this Ab Dolly review is to give you a thorough overview of the device. Knowing what to expect can be the difference between buying something you will use and something you won’t use. We will also look at some of the most popular and effective Ab Dolly Plus exercises.
Ab Dolly Plus Specs and Overview
The Ab Dolly Plus measures 24″ x 21″ x 8 1/2″. It is small enough to fit into a closet to store and flat enough to push beneath a bed. Lightweight and portable, it weighs 5lbs, and it has a maximum user weight limit of 300 pounds.
Constructed of strong and durable molded plastic, the Ab Dolly is capable of providing very effective workouts. Consisting of a small platform with curved handles on the sides, this sits atop four wheels. Most Ab Dolly exercises involve moving the platform back and forth with your hands or feet.
The device can be used in numerous ways to target the entire abdominal area, including the obliques. Depending upon the exercises you do, you can also work a range of upper and lower-body muscle groups. Exercises such as Push-Ups will be more challenging than when doing the traditional version. This is because to do the exercise; you will have to stabilize a moving surface.
The Ab Dolly comes with a workout guide and a DVD containing exercises that can be performed with the device. It will arrive fully assembled, so after unboxing it, you will be able to start using it right away.
While more expensive than some ab toning devices, after experiencing its benefits, I think you will agree it is great value for money.
Ab Dolly Plus Exercises
Below, we will look at the Ab Dolly exercises most associated with the device. If you find the exercises too difficult, perform the moves resting on your forearms rather than just your hands. Do the same if your back is weak.
Start with two sets of 10 to 12 reps each side. When your fitness improves, increase the number of reps you do and add an extra set. If you only want to do Ab Dolly exercises that focus on your core set a timer for 3 minutes and repeat the moves for the duration of your session.
Rollers Demo on the Ab Dolly Plus
Some Basic Ab Dolly Exercises
One of the most basic and effective Ab Dolly exercises is the Forward Rollout.
To do a Forward Rollout, kneel on the knee pad (included with purchase) then, reaching your arms forward, grasp the handles of the Ab Dolly. With your back slightly arched to prevent strain, tighten your abdominal muscles before pushing the Ab Dolly forward. Inhale as you roll forward, pausing when you feel a strong contraction in your abdominal area. Exhale, as you roll back to your starting position.
The further forward you extend your arms as you roll forward, the more challenging and effective the exercise will be. Don’t rely on momentum to move the Ab Dolly. Your muscles will get a better workout if you go at a slow and steady pace.
Also going by the name of “the W exercise” due to the shape you will be making as you roll back and forth, the Three-Way Rollout is an excellent Ab Dolly exercise that, along with the abs, also targets the obliques to trim and tone the waist and eliminate love handles.
To do a Three-Way-Rollout, start in the same position as you would when doing a Forward Rollout, but instead or rolling straight ahead, roll out to the left before returning to your starting position. Next, roll the Ab Dolly straight forward. Return to your starting position, then roll out to the right and back again.
Side-to-Sides is another effective Ab Dolly exercise for the obliques. To do Side-to-Sides, rest your knees on the platform and place your hands on the floor in front of you. Steadily roll the platform back and forth to the right and left, keeping your upper body centered.
A variation of Side-to-Sides can be done by rolling the platform out in a half semi-circle configuration, using an arcing movement and alternating sides.
Knee Tucks, AKA Pull-ins, is a popular Ab Dolly exercise that is worth including in your workouts as, along with your entire core, it will target your butt and quads. To do a Knee Tuck, kneel on the platform with your arms extended in front of you, your hands shoulder-width apart on the floor.
Bracing your abs, with a straight back and your arms fully extended, pull the platform towards you, bringing your knees up towards your chest, before pushing back to your starting position. Inhale as you pull the platform forward, and exhale as you push it back.
Pikes are similar to Knee Tucks, but more challenging, as they are done with the backs of the toes resting on the Ab Dolly platform, instead of the knees.
With your abdominal muscles braced, your hands shoulder-width apart on the floor and keeping your back, arms and legs straight throughout, lift your hips, raising them upwards as you roll the platform towards your shoulders. When you can’t roll it any further, push back to your starting position.
Walking Planks is a great exercise to include in your workout routine, but it requires more room than other Ab Dolly Exercises. Placing your toes on top of the platform and your hands on the floor in front of you, brace your core and lift your hips upwards until your back is straight. Using your hands, walk across the room, taking the Ab Dolly with you, then “walk” back to your starting position.
Ab Dolly Plus Summary
With its stable platform and strong metal bearings, the Ab Dolly rolls smoothly, providing a very comfortable exercise experience. Being robust, effort will need to be exerted to move it back and forth in a straight line. As you do this, the muscles of your abs, arms and upper body, shoulders, lats, back, buttocks and thighs will be worked.
While slightly pricier than some other core toning devices, being so versatile, easy to use, portable and compact, the Ab Dolly Plus is worth the extra outlay.
I hope you found this Ab Dolly review helpful. If the Ab Dolly Plus isn’t right for you, you may like to read my Ab Carver Pro review.