Most of the people use ab benches for doing sit-ups which is unquestionable a great exercise to strengthen and flatten the abdominals. However, there are many other abdominal exercises which we can do on this fitness equipment for strengthening lower and upper abs, even lower backs. As I always say the more types of workouts we do, the better.
Within this posts, I collected various workouts for abdominal benches, which I also do. But before you check out these routines I suggest you to buy an adjustable sit-up bench for your home gym if you have not done yet. Adjustable ab boards are better as you can set the resistance by increasing or decreasing the angle. Hence, no matter if you are a beginner or an experienced trainer with strong abdominal muscles you can set it for the best results.
Now lets see the exercises which are efficient both for men and women.
Use It for Better Training
Bench Abdominal Exercises
Within this video, you can see different exercises you can do. If you so all of them you can strengthen your core muscles, oblique, and lower and upper Rectus abdominus. If you have some experience in training, do not rest for a long time between the exercise. This way, you heart rate will be high, and that helps to burn belly fat and to lose weight more effectively.
Workouts
1. Hip Raise
When you do it, you need to raise your hips as high as possible and hold it for a second. The higher you push your body, the better the tension. You legs must be stretched and kept vertically. Do not not brandish. Do the movement by using only your abdominal muscles.
2. Hip Raise with Leg Raises
This is a more complex movement since you have to raise your legs. I always let my legs slowly down. This sort of negative motion is a great way to strengthen muscles on the opposite way.
3. Crunch on Board
Crunching is a classic core exercise, but I think it is not the best one for straightening the abdominals. It is better for toning. However, by doing on a decline bench it more effective. It is important to concentrate on the movement and do it slowly raising your chest high. If you feel pain in your abs, that means you do it well.
You can do side crunches, which are better for oblique. The motion is nearly the same, but you concentrate on your sides.
In this video, you can see some other ab routines for which are may be a bit harder but train your entire midsection effectively.
Workouts
1. Sit-Ups
It is a fact that sit-ups are great to train abdominals, and by using an adjustable ab bench, we can maximize the results. You can read more about how to sit-ups properly here.
2. Medicine Ball Abdominal Exercises
This is a powerful exercise to train oblique. You can use a medicine ball, or any other weight. But be careful! Do not use a too heavy tool! It can harm your lower back. To get the best result, you need to do the diagonal movement properly. You have to feel that your sides work.
Circling is another powerful exercise to train your oblique, but it is not easy. You need to keep your back straight and warm up your lower back before you do it.
3. Leg Raising on Bench
If you cannot do leg raising on a bar yet, you can do it on the bench. Since you lie on the bench your back and upper spine is held, and you can do the full range of motion on a controlled way. If you find it hard, do knee raises.
Conclusion
As you see, a sit up bench can be used many ways to do various exercises. However, in order to have a flat stomach, you need to concentrate on healthy eating and lower your body fat. If you need more tips on weight loss and what sorts of abdominal machines are the best, follow us or subscribe to our newsletter.
FAQ
You may also like:
- Types of Ab Exercise Machines Listed
- Top 6 Sit-Ups Questions Answered
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Last updated by Walter at .