Building A Six Pack
We all have a six pack lurking under our body fat. Building them to show is another matter. Males need to be around 10% body fat and females 15-16% to have any chance of them peaking out.
To really show off the six pack we need to build muscular definition. Luckily we can now do this in the front room. The Rooboard is an incredible core trainer, it isolates the abdominal muscles and increases the intensity. This means shorter workouts for increased gains.
Instability training activates several muscle groups simultaneously and elicits an increase in core muscle activation to maintain postural equilibrium during performance of a given exercise.
This variety of ab exercises means we can develop the full abdominal area quickly and effectively.
Free Six Pack Workouts
Lower Abs Workouts
The upper and lower abdominals are in fact just one muscle – the rectus abdominis muscle. But, the way we train this muscle has a different effect on the final look of the muscle. A full extension of the abdominis muscle while exercising is very important in achieving this.
The V-Sit position places a greater strain on the lower portion of the abdominals to hold the body in this position. The Rooboard also creates instability which forces the core muscles to engage.
By isolating the abdominis muscle first and then performing targeted exercises for the ‘upper’ and ‘lower’ abs you will build a strong core and if your body fat is low enough – the washboard or six pack abs look.
Use one or two pads with the Rooboard dependant on your strength level and perform these four exercises.
1. Crunch (pulse keeping the legs bent at the knee and use your lower abs to push your knees directly upwards)
2. Straight leg raise
3. Knee tucks
4. Static (balance) crunch – hold for as long as possible
Losing body fat safely is very important in order to keep your energy levels up and not lose strength gains.