This post is sponsored by AbDolly, LLC.
I am always looking for new ways to spice up my workouts and I recently discovered an awesome piece of equipment that has been helping me do just that!
This is the AbDolly but don’t let the name fool you. The AbDolly is great for core training but you can integrate it into total body workouts for a killer sweat and strengthening session with minimal equipment. The AbDolly is a padded platform on wheels with three different handle grips. It comes with an extra pad for cushioning the knees or elbows when working on the floor. It’s lightweight, easy to store and perfect for home workouts.
I took it to the gym for this photo shoot and several trainers were asking about it and wanting me to leave it there so that they could use it with their clients! The AbDolly is currently used over 6,000 gyms across the country (including OrangeTheory), by some professional athletes and Men’s Journal named it one of 20 top home fitness products back in 2015.
I can see why! There are so many options for different ways to utilize the AbDolly and I love that it allows you to add movement through easy gliding wheels. This is a great way to spice up your planks, lunges, push ups and much more!
I’ve spent the last few weeks playing around with the AbDolly and thought it would be most helpful if I shared a collection of 20 exercises that I’ve come up to show you how you can use it in your own training.
And be sure to read to the end of the post for a special offer for PBR readers to receive 20% off an AbDolly along with free shipping!
1. FULL PLANK + VARIATIONS
The AbDolly is great for planking because holding the handles helps neutralize your shoulder and wrist position. Also, you can add small movements to your plank like rotating the AbDolly side-to-side or lifting a leg up to increase the intensity of the plank.
2. FOREARM PLANK + VARIATIONS
Drop your plank to your forearms and grip the front handle to up the intensity.
Once again, you have an option here to rotate the handles side-to-side.
3. WALKING PLANK
Place your feet on the AbDolly and your hands on the floor and take it for a walk. Plank walks are so hard if you really focus on maintaining a straight line body position and keeping everything super engaged.
4. PLANK OBLIQUE CRUNCHES
Hold a plank and draw the knees to the outside of the elbow. Press back to plank and repeat on the other side.
5. KNEE TUCKS
Hold plank and draw both knees straight into the chest. Push back to plank.
6. MOUNTAIN CLIMBER
Hold the AbDolly handles and alternate drawing knees into the chest.
7. SINGLE LEG KNEE TUCKS
Start in plank position. Keep one foot on the floor and place the other on the AbDolly. Working one leg at a time, draw the knee into the chest and then push the leg back out straight.
8. PIKE PRESS
This is one of my favorite core exercises of all time and the AbDolly is PERFECT for it! Start in plank and keep both legs as straight as possible as you pike up until your shoulders are over the wrists. YOGI FRIENDS! This is a huge help for practicing handstand press!
9. HIP ABDUCTION
Work your outer hips and your core at the same time by placing one foot on the AbDolly and one on the floor. Bring the AbDolly out as far to the side as you can while maintaining a strong plank position and then return to starting position.
Get ready for one of the toughest and best ab exercises ever! Start kneeling with hands on AbDolly handles.
Keeping your spine straight and your neck long, slide the AbDolly out in front of you as far as you can with long, straight arms. Engage the core to return to starting position.
11. OBLIQUE TWISTS
Start in a kneeling position and twist the AbDolly side to side while maintaining a straight line in the back side body.
12. PLANK PUSH AND PULL
Place one hand on the AbDolly and one on the floor. Press the AbDolly out in front of you and then pull it back in.
13. HIP BRIDGES
Place both feet on the AbDolly and rest shoulders and head back on the floor. Plant the heels into the AbDolly and lift and lower the hips, squeezing the glutes up top. Keep the upper body really active and keep lifting your chest and try not to dump your weight onto your vertebrae.
14. HAMSTRING CURLS
Start in hip bridge position and then send the legs out long. Squeeze hamstrings and press through heels to pull the AbDolly back in. Warning: this one burns!
I like to think I’m adept at finding a way to burpee with anything! 🙂 Start in plank, jump your feet to the outside of the AbDolly and then press it overhead.
16. PUSH UPS
Place hands on outer handles and perform push ups. This is great for neutralizing wrist position! Drop to knees if needed.
16. ASYMMETRICAL PUSH UPS
Place one hand on the AbDolly and one on the floor. Perform push ups on knees or toes.
17. REVERSE LUNGES
Start with feet side-by-side and place one foot on the floor and the other on the AbDolly. Slide the AbDolly back and then squeeze glutes to pull it back to starting position. Alternatively, you can start in this position and just work a static split squat with back leg elevated.
18. LATERAL LUNGE
Start with both feet side-by-side. Place one foot on the floor and the other on the AbDolly. Slide the AbDolly out to the side and then pull it back in.
19. OVERHEAD PRESSES
The AbDolly weighs around 5 pounds so it’s great for low weight, high-rep shoulder presses. You could also hold it at the chest and use it for light weight front squats!
20. CHILD’S POSE!
You’re going to need to stretch it out after all of these exercises so I thought I’d show that you can even use the AbDolly to deepen your post-workout stretch session. For child’s pose, place your hands on the handles and keep your elbows straight. Really focus on pulling the chest through the shoulders to open up the chest and shoulder girdle. Press your hips down towards your heels and breathe into your low back and hips.
Ready to try these 20 exercises at home!? Click here to order your own AbDolly for 20% off! Use discount code PBRUN at checkout. This amazing offer includes free shipping!
Happy sweating friends!