Adjustable crunch boards -- known as ladders -- allow you to do a variety of stomach and core exercises that can help you get stronger in your midsection. These exercises work the upper abs, the lower abs and the obliques. You can adjust the crunch board to a lower angle when you are a beginner and to a more acute angle when you are experienced.
Function
The purpose of using a ladder -- also known as an ab board -- to perform crunches is to build strength in the lower abs, the upper abs and oblique muscles. The closer the angle of the board to the ground, the easier it is to do the sit-ups. The higher you raise the angle, the more difficult it is. But the more acute the angle of the board, the more work your ab and core muscles are doing, so the better off you are as a result.
Significance
When you build up your stomach muscles by doing ab crunches on a ladder board, you are building strength and stability in your core muscles. Not only will this help you look better and develop a washboard stomach, you will also feel better. As you core muscles get stronger, you will be able to function better in day-to-day activities.
Types
There are several exercise you can do on the ab board, including crunches, oblique crunches and bicycle crunches. When you perform crunches for the first time, set the board at a low angle. As you are lying on the board, raise your body to a sitting position and then lower until your back is about 2 inches from the board. To do oblique crunches, place your right hand by your right ear and your left hand by your left ear. Sit up and bring your right elbow to your left knee and your left elbow to your right knee. To do the bicycle crunch, lie on your back and extend your legs at a 90-degree angle to the floor. Hold a stability ball between your shins and squeeze it tightly. Contract your abs and bring your shoulders up. Twist your shoulders to the right and your hips to the left. Return your shoulders to the mat and twist in the opposite direction
Benefits
You will feel confident and stronger as your abs develop. If you are an athletic, you will be able to move quicker and have more of a purpose. If you are working out hard enough to get rid of fat that surrounds your midsection and replace it with washboard abs, you will become a more productive athlete. This is especially helpful in sports that depend on athleticism like football, basketball, soccer, tennis and volleyball.
Considerations
Many people do ladder crunch exercises so they can develop washboard abs. If this is your goal, you must consider your diet as well as the exercises you are doing. Limit your intake of fatty foods like red meat. Substitute white meat chicken and fish instead. Eat two to three portions of fresh vegetables and fresh fruit. Stay away from fast foods and junk foods. Drink 64 oz. of water every day to lubricate your muscles, joints, tendons and vital organs. Drinking water will also help wash away the toxins in your body.
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