Sit in your Ab Rocket chair just as you would with any other recliner. Nestle your head and lower back against the cushions.
Bend your knees and place your heels on the floor. Keep your hands in front of you while working out. You can hold the handlebars if need be, but this does reduce the amount of work your stomach muscles are doing.
Lean backward on the Ab Rocket until the cushions that support your lower back are in contact with the floor.
Keep your back and head in contact with the cushions as you slowly sit up to a count of two. Lean back to a count of two. Perform one set of 12 reps and work your way up to two sets of 12 reps over time. Use the resistance settings on the Ab Rocket to control how quickly or slowly you perform this exercise.
Increase the workout if you want to by extending your legs all the way out when you push back on the Ab Rocket, then bring your knees to your chest when you come back off the ground. This provides a double crunch and works both your upper and lower ab muscles.