A slant board, also known as a sit-up or ab board, resembles a decline bench. The difference is in its design. The slant board has the same declining angle, but it is wider and can be adjusted to different heights. From an exercise standpoint, anything that is done on a decline bench can also apply to the slant board. The main muscles that can be worked are the chest and abdominals.
Chest Presses
The chest muscles are known anatomically as the pectorals. The slant board can be used to work the lower section of this muscle group with a decline dumbbell press. Hook your lower shins under the padded upper support, and hold the dumbbells above your chest with your palms facing your feet. Slowly lower the weights to your sides by bending your elbows. When your upper arms parallel the floor, push back up and repeat 10 to 12 times. For a variation, do this same exercise with a barbell. In this case, you would have to have a training partner hand you the bar.
Chest Flys
Decline chest flys target the inner part of your lower chest muscles, and they are done with dumbbells. Get into the same starting position as chest presses, but this time, slightly bend your elbows and maintain that bend as you lower your arms to your sides. When your upper arms parallel the floor, push the weights back up and repeat for 10 to 12 repetitions.
Upper Abs
The rectus abdominis is a band of muscle that runs from the top of your stomach to the bottom. With the slant board, the upper part of the rectus abdominis can be targeted with sit-ups and crunches. Lie on your back with your feet hooked under the support, knees bent and head near the bottom of the board. After crossing your arms over your chest, lift your shoulders, squeeze your abs forcefully and lower yourself back down. To do sit-ups, lift your shoulders and torso forward until your back is 90 degrees to the bench. For both variations, perform 15 to 20 repetitions. To increase the resistance, hold a weight plate against your chest.
Lower Abs
The lower rectus abdominis can be targeted with your body in the opposite direction of crunches. Exercises like knee pull-ins, leg raises and leg raise hip lifts are all effective. To do leg-raise hip lifts, lie face-up on the board, with your head near the top and hands grasping the padded support above you with your legs straight. Carefully pull your knees into your chest, pop your hips in the air and hold for a second. Slowly lower your legs and repeat 15 to 20 times. To increase the challenge, keep your legs straight.
Obliques
The inner and outer obliques are found on the sides of your belly, and they are diagonal in shape. Exercises that cause twisting and rotational movements of your upper and lower body work the oblique muscles. Oblique crunches and sit-ups, Russian twists and pendulums are examples. Pendulums are commonly done on the floor. By doing them on the board, you increase the intensity. Lie face-up with your head near the top, hands on the support and legs extended straight in the air. Your body should be at a 90-degree angle at this point. Slowly lower your legs back and forth to your left and right sides for 15 to 20 repetitions. Only go as far as you can when lowering your legs.
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