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.

Keep your back straight and gently lower yourself to finish one repetition. Slowly lower to starting position Repeat desired reps alternating to each side Note: Focus on squeezing your obliques at the top of the movement. Building a strong core can have numerous physical and aesthetic benefits.

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.

Updated On: October 09, The major muscles in the abdomen are the rectus abdominis which runs vertically in the center A. A the six-pack muscle, the transverse abdominis that wraps up the trunk of the body and the obliques that run along the side of the abdomen. These abdominal muscles have different functions and purposes that are covered below. Transverse Abdominis: The transverse abdominis sometimes called the transverse abdominal or abbreviated as TVA are the deepest muscles found in the abdomen region. The transverse abdominis gets its name from the way in which the muscle fibers are situated in a horizontal alignment. You can think of the transverse abdominis as something like a corset that wraps around your abdomen and is responsible for tensing the abdominal wall, stabilizing the pelvis and lumbar spine and to hold the internal organs of the abdomen. The transverse abdominis is one of the most important muscles in the core. The TVA is also thought to help with lifting heavy weights as it braces the core.

Ab workouts on the bench

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 ].

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You Might Also Like How to. These adjustable benches come in all sorts of designs but will usually have a seat portion of the bench then you can pull a pin to adjust the height and angle of the other portion of the bench. Trending Articles How to. In this ab bench workout you'll hit all major muscles in the abdomen area plus your lower back, glutes, hip flexors and even some leg muscles. See how it feels for you. Slowly lower your leg and upper body to starting position then repeat with the other leg Alternate back and forth for desired number of reps Note: You can keep a slight bend at the knees throughout the movement. This version of the crunch puts constant tension on the abs muscles. Set up the bench on a degree decline Get into position on the bench with your knees bent and feet locked in Clasp your hands behind your head Lift your torso up towards your feet while rotating at the trunk and crunching down with your albow poiting across your body Slowly lower down to starting position Repeat for desired reps alternating the rotation to each side Note: Make sure to stress the cross body rotating movement to activate your obliques. You can lift more weight and mitigate the risk of injuring yourself by developing strong abs. This ab exercise takes body control and strength to properly perform. Gabon XOF Fr. Niger XOF Fr. Start: Weight on hands, step feet up onto the bench. Sit on the bench and slowly lower your upper body until it is flat against the backrest. Sweden SEK kr.

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.

It starts at the rib cage and extends down to the pubic bone. This exercise will train the quadratus lumborum which is a deep back muscle that provides stability to the spine. If you really want a challenge, try to lower your legs from the top position to starting position while counting to Featured Articles. The erector spinae , transverse abdominis and rectus abdominis all get worked to execute this isometric hold. Raise your legs up in the air until your hips raise off the bench. Tighten your abdominal muscles and put your hands behind your head. Stop once your spine is hovering 2—5 inches 5. Why your core muscles matter. Bicycle crunches use more leg movements than most bench ab exercises. Body Part Abs. Also, some Olympic benches allow for ab exercises but definitely not all of them. On top of this, the exercise promotes stability since you'll exert a lot of energy towards balancing your body. Ideally, the angle of your spine will not change as you raise yourself off of the bench. Doing this exercise on an ab bench gives you a larger range of motion, which makes it easier to perform leg raises properly.