Strong and Defined Abs
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
Reps: As many as you can!
Sets: 2-3
