Ab workouts on the bench

Updated On: October 09, The major muscles in the abdomen are the rectus abdominis which runs vertically in the center A.

Building a strong core can have numerous physical and aesthetic benefits. It helps improve posture, balance, and stability, and can also help with back pain. Exercising your abs on a bench can add a different level of difficulty to your workout routine and target your core muscles at new angles. Benches can be a great tool for ab exercises. They provide a stable, padded surface to perform exercises on, and can also challenge your body by elevating your legs and changing your angle of incline. Benches also allow you to perform exercises that might not be possible on the floor, such as decline twists.

Ab workouts on the bench

You can do so much more with your exercise bench than chest presses and triceps dips. This space-efficient tool is particularly great for training your core. Because you can easily adjust the incline and decline of the bench, you can target certain ab muscles more closely and force them to do most of the work. From crunches and sit-ups to mountain climbers and leg raises, there are countless ab exercises you can do on an exercise bench. Don't have an exercise bench at home? No problem. You can use a stability ball, the armrest of your couch or even a park bench. Just be sure to choose a stable, firm surface, so you can properly engage your core and support your upper back and head. Once you find a stable surface, give this minute ab workout a shot. Your lower abs, obliques and even your hips will feel the burn. Consider these alternatives. If you have some strain in your lower back, bend your knees slightly. Make sure your lower back stays on the bench by pulling your bellybutton in. If you're feeling some strain on your lower back or notice that your torso is sagging, then do the exercise with your feet on the ground. Fitness Workouts Exercises and Workouts.

Engaging your core and moving with control, lower your legs until they are parallel to the ground.

Last Updated: November 11, References. With over 15 years of experience in the health and fitness industry, Landis specializes in weight loss, nutrition, and core and strength training. Landis received a football scholarship to Mesa Community College where he studied Engineering and Sports and Exercise. Landis also competes in bodybuilding competitions. There are 16 references cited in this article, which can be found at the bottom of the page. This article has been viewed 72, times. An ab bench is a workout bench that can be raised or lowered to perform a variety of different exercises, most of which will strengthen your core.

I tested over 50 bench ab workout exercises and evaluated the best ones for building your ab musculature. I singled out the ones that showed greater improvement in strength and aesthetics. After testing over 50 bench ab exercises with my team and clients, I singled out the 5 best ab exercises according to the results. In addition to these, the recommended ab workouts for men can also be beneficial. These ab exercises will improve your ab conditioning, which, according to Harvard Medical School, is excellent for correcting your posture imbalances and lowering the risk of injuries [ 1 ]. The reverse crunch primarily targets your rectus abdominis muscles , also known as the six-pack muscle. Copenhagen side plank will target muscles such as your obliquus internus, obliquus externus, and adductor muscles. The decline crunch mainly targets your rectus abdominis, and the decline bench position of your adjustable weight bench requires a greater effort than doing it on a flat surface. The decline mountain climber will target your triceps, chest muscles, shoulder muscles, serratus anterior, leg muscles, and all your abdominal muscles.

Ab workouts on the bench

An ab bench workout is a killer way to really tighten those abdominals ahead of beach season. Your abs need to be trained the same as any other muscle group, and it is not enough to rely on them getting a secondary workout as a result of other movements or training methods. Many people underestimate the importance of a strong core and neglect targeting these muscles for various reasons. The best ab bench workout is designed to target all three muscle layers, giving you a balanced and aesthetic physique. An ab bench workout should be structured in such a way that it works the deepest levels first and progresses outward to your superficial six-pack muscles. It is important to remember that when training your abs, whether you follow an ab bench workout or not, correct form comes above everything else. Your transverse abdominis is your deepest layer of abdominal muscles. It works like an internal weight belt by pulling in and supporting your spine during movement. Chiseled obliques are visible and create definition along your sides.

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Hands behind the head. The bench crunch is a modified version of the traditional. Move 2: Bench Straight Leg Raises. Do not jump right into this exercise without building up to it first. This dynamic ab exercise will keep constant tension on the core while working the hip flexors and thighs. The ab muscles and lower back muscles have a close relationship so it works both ways. How To: Get into plank position perpendicular to the bench with your elbows on the ground under your shoulders Lift your legs up behind you and place your toes on the bench Hold this position for desired time Repeat for desired reps Note: Don't let your hips sag towards the floor, maintain a straight line with your body without tilting your head. There have been some amazing results for controlled breath work such reducing resting heart rate and lowering stress. Recent Articles. Here's a sampling of some of the most common benefits of performing ab exercises. Located in the front of the abdominal wall this muscle is only visible at low body fat percentage. Repeat this process by lifting both feet in the air and holding them above the bench. Screenshot loading Sets 4.

Updated On: October 09,

Here's how to do leg raises on the bench:. To raise the bench, pull out the adjustable knob and lift the bench so that the footrest is higher in the air. Our team of experts, including certified trainers, dietitians, and athletes, brings over a decade of industry expertise. Slowly return to the starting position. Strong abs help to make all these activities easier to do. Senegal XOF Fr. Strong core muscles help to support the spine from every direction and can improve posture, reduce back pain, and increase balance and stability. Powered by Shopify. If you want to do an easier modification you can move through the same motion with your knees bent at 90 degrees. This exercise also engages the glutes, hip flexors, and quads because you raise each leg individually. Note: Keep your core enegaged and focus on contracting your abs to take some of the tension off your hip flexors. Move 2: Bench Straight Leg Raises. Check out our tips below for using an ab bench, plus awesome workout options that use this versatile machine. Get into a high plank position by placing your hands on one edge of the bench and extending your legs behind you. Keep your legs as still as possible.