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
Dynamic Plank Abs Workout
Use this dynamic plank workout for increasing upper and lower abdominal strength. The Rooboard adds a dynamic element by introducing instability. This forces you to engage the core which in turn increases the intensity and isolation of the core muscles.
There are four key exercises plus a static plank hold in-between each exercise.
Set your timer for 30 seconds work and 30 seconds rest and complete as many rounds as you can.
1. Walking plank
2. Static plank
3. Plank cross-step
4. Static plank
5. Fire hydrant
6. Static plank
7. Plank side step