When working out on an abdominal bench you will be able to effectively target each part of your abs much better than if you didn’t have the ab bench. Specifically, there are several great ab bench exercises that you can perform that would either not be possible or would not be as effective if you tried to do them simply on a floor exercise mat. Below is a quick list of great exercises that will help you to develope those rock hard, 6-pack abs that you have always wanted.
Ab Excercises for your lower abs –
1. Decline crunches. Laying on the ab bench in the decline position, perform crunches as you normally would. A good ab bench will help with this as you will have a place to lock your feet in, allowing you to relax your head and neck muscles (very important to relax these).
2. Bent knee hip raises – Laying in the flat position on the bench, lift and lower your legs slowly with your knees bent, concentrating on constant pressure on the lower abs muscles.
Abs excercises for your middle and upper abs:
1. Touching your fingers to your toes – keeping your arms and legs straight slowly lift both until they touch.
2. Traditional crunches – do not do full situps on the floor or on an ab bench, as crunches are more effective because you keep constant pressure on the ab muscles and you do not have the same injury risk to your neck and back as you do with full sit ups.
3. Toe touches – laying in the flat position and keeping your legs and arms straight up in the air (do not lower them, keep them up) touch your hands to your toes.
Oblique exercises for abs:
1) Oblique crunches – perform a standard crunch, but instead of going straight up you will bring one elbow towards (not all the way too) the opposite knee.
2) Seated oblique barbell twists – sitting down with a barbell on your shoulders, slowly twist from side to side (take extra precautions any time your are twisting your back).
3) Laying leg raises for obliques – laying slowly and steadily lift you leg up and down.
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