20+ Best Abs Exercises with Bench: Exercises and Tips

Have you ever used a bench to do ab exercises?

You’ll be amazed at how numerous ways you can use the bench to perform different abdominal exercises that target the muscles that dominate the abdomen. It’s also possible to do an ab workout during your sets if you’re already working out on the bench.

This post will go over abdominal muscles and the advantages of ab exercises. Then we’ll present 20+ of the most effective abs exercises for the bench and an ab bench exercise that can be incorporated into your workout routine.

What Are Abdominal Muscles And Their Purpose?

The most important muscles in the abdomen are the rectus abdominals that run vertically through the middle A.KAK.The six-pack muscles, the transverse abdominis, which connects your body’s trunk, and the obliques located along the sides of the abdomen. The abdominal muscles serve various functions and uses, which are discussed below.

Transverse Abdominis is, often referred to as the transverse abdominal or abbreviated as TVA, is the deepest muscle located in the abdominal region. The transverse abdominis derives its name due to how the fibers of the muscles are placed in a horizontal position. It is possible to think of the transverse abdominis as corsets that wrap around your abdomen. It is responsible for tensing your abdominal wall, supporting both the pelvis and the spine of the lower back, and protecting the internal organs of your abdomen.

The transverse abdominals are one of the most vital muscles within the core. Without the stability provided by the transverse abdominis, we would not be able to move our legs, and women are prone to having problems having babies. Our stomachs could protrude from our bodies. TVA is thought to help with stability. TVA is also believed to aid in lifting weights since it helps brace the core.

Obliques: Consist of both the external and internal muscles in the oblique. Although they have a common name, they serve different purposes within the body. They comprise two-thirds of the muscles which surround the abdominal wall. The transverse abdominis comprises the remaining third. Let’s look at the obliques and what they do below.

Internal Oblique: The internal obliques are small muscles located on opposite sides of the abdominal below and parallel to outside obliques. There are three kinds of muscle fibers within the internal obliques: the anterior, posterior, and lateral fibers governed by the source.

The internal oblique serves numerous functions within the body. It assists in the bending and rotation of the trunk. It also counteracts the diaphragm, which reduces the volume of the chest when exhaling and assists in maintaining the abdominal wall’s tension. When you contract both obliques, the pressure increases within the abdomen, which results in bodily functions like forced breathing, urination, and defecation. It’s crucial to know that weak internal obliques could make it more likely that you will suffer from abdominal hernias.

External Oblique: As you may have guessed, the external oblique is located to the left or right end of the trunk. The external oblique muscle begins from the lower ribs and extends up to the pelvis. It is responsible for forming the lateral portion of the abdominal wall. The purpose that outside oblique serves to aid in moves like turning the trunk, rotating the spine, and lifting the chest upwards.

Several core muscles work to allow our bodies to move through various motions, including the external oblique. This is not an exception. If it is contracted on both sides, the external obliques aid in bending forward and other bodily functions such as the bowel, forced exhalation of urine, and the birth of a child. The external oblique is contracted on one side. It is in sync with the internal oblique, which results in the rotation of the trunk to that side. Finally, the internal oblique and the posterior cooperate to stretch the torso in a lateral direction.

Rectus Abdominis: The Rectus Abdominis muscles in the abdomen is the one that receives the most attention and praise since it’s the muscle with six-packs that people strive to get. When people think about abs, it’s the muscle they think of. The muscle is located on the side and back of the abdominal wall; this muscle is visible only when you have a low body fat percentage. It begins at the rib cage and extends towards the pubic bone. The rectus abdominis muscle and the pyramidal muscles are the posterior abdominal muscles. The rectus abdominis muscle is a muscle that is paired (runs in both directions vertically). It is divided into two parts by a connective tissue called the linea alba. The linea semilunaris is what separates the rectus abdominis from the edges outside of the Obliques. The tendinous junctions are the three lines that separate those of the rectus abdominis into the six-pack.

The primary function of the rectus abdominals is the flexion of the trunk; however, it also assists in stabilizing and regulating the pelvis’s tilt. As with the abdominal muscles, the rectus abdominals aid in bodily functions like the bowel, defecation, and breathing.

Are Benches Suitable For A.B.Ab Exercises?

Yes, benches can benefit abs, based on the bench type. Flat benches, the adjustable bench, or the ab bench would be ideal for ab exercises or exercising. Some Olympic benches can accommodate abdominal exercises, but they are not every. Let’s take a look at the various kinds of benches and their purposes.

Flat Bench

This is the most popular bench that can be found in gyms. It’s simply flat benches that lack accessories or functions other than having a flat surface that you can exercise on. The flat bench can work all the muscles in your body. It can be a great device to incorporate some abdominal exercises that we will discuss later.

Olympic Weight Bench

They are usually shorter and more comprehensive to allow for more extensive individuals with more muscle. Olympic weight benches come with various attachments, including the bench press rack, squat rack, knee pads that lock legs to the ground to perform ab exercises, leg extensions, and many more. Olympic weight benches can permit ab exercises based on the model and make.

Preacher Curl Bench

This is often used for preacher curls and other exercises for biceps and isn’t much of a benefit for any other exercise.

Ab Bench

This bench is designed explicitly for ab workouts. Still, it is also an excellent choice for strengthening exercises like the decline bench press. Ab benches with different functions can be converted into a flat bench, an incline bench, or a decline bench. Ab benches knee rollers that secure your legs while doing ab exercises, if required.

Adjustable Bench

An adjustable bench is comparable to a flat bench. Still, it can change the angle to create an incline or decline bench. They are available in a variety of styles. However, they will typically have seats on the bench. You can pull a pin to adjust to the height and angle for the other part, the back. Some of these benches only offer flat benches or incline benches. Still, some can be converted into a flat, decrease, or incline. The adjustable bench has many possibilities for ab exercise.

What Is The Best A.B.Ab Exercise For A 6-Pack?

What Is The Best A.B.Ab Exercise For A 6-Pack

The most effective ab exercises to build the 6-pack focus on the rectus abdominis. In this study, the American Council on Exercise (ACE) conducted research on behalf of ACE to examine thirteen commonly used ab exercises to find out which ones were most effective based on EMG information from the rectus abdominis muscle and the Obliques. The results revealed that the exercise on the bicycle, knee raise on the Captain’s chair, and crunches with the exercise ball were ranked as the top three exercises to activate the abdominal rectus muscles.

The three most effective exercises for the abs are the Captain’s Chair, bicycle crunch, and reverse crunch. There are many more ab workouts and variations and exercises using equipment that were not examined. But what we know from this research is that ab exercises that create an ongoing strain on the abdominal muscles are the most efficient. The bodies of different people react differently to exercise, so it is essential to test various exercises on the bench to find what is most effective for you.

Do You Have Plans That Can Give You A 6 Pack?

The planks by themselves won’t have an opportunity to build the six-pack. However, planks will definitely assist in the stage of building a six-pack by combining them with other abdominal exercises as well as compound lifts and a healthy diet. Planks on their own can improve stabilization, improve flexibility, and flatten the abdominal region. Additionally, they are great for simply working your core muscles. They are also an all-body workout since they strengthen your glutes, thighs, shoulders, and back.

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Can I Do Exercises Every Day?

Like other muscles of the body, Abs can be trained at least 3 times a week or every day. Exercise your abs at more frequency is than we utilize these muscles throughout our day-to-day lives, and it’s challenging to exhaust them enough to require an additional 24 hours of recovery. When you train your abs, you’re also balancing the tightening of hip flexors and the low back muscles. It’s unlikely that you’ll overload your abs by using your body weight as a whole. If you’d like to attempt to get more muscular abs, you’ll need to include any kind of resistance. Adhere to the method of increasing overload.

Profits Of Abs Exercises: Apart from looking fantastic, Abs that are strong can provide many advantages. Here’s a list of many of the benefits from ab exercises.

Strengthen Your Core: The ab muscles form an essential portion of core muscles, so when you do ab exercises, you’ll be boosting your core strength. Strong core muscles are vital to performing everyday life activities. It can lower the risk of having lower back pain.

Motions you do in everyday life, like cleaning or raking, shoveling, taking things down, putting things away, bending, twisting, and sitting down or standing up in a chair, are all actions that require your abs to be in the right place. Strong abs facilitate all of these tasks to perform. The foundation of strength is the core, so if you’re looking to get through life with ease and about injuries when doing everyday tasks, then it is best to spend time performing ab exercises.

Relieve Back Pain: Weak ab muscles result in lower back muscles needing to compensate. Therefore, be more active to help support your trunk. The ab and lower back muscles have a definite connection and work in two ways. Ab muscles that are weak can cause lower back strain, which, in turn, can cause back pain and increase your risk of straining your lower back. Ab muscles with strength can help to stabilize the anterior and posterior tilts of your pelvis. When the pelvis is tilted, pressure may accumulate on the lower back discs. It’s crucial to stay in a steady position to alleviate the pressure. Additionally, strong abdominal muscles can help reduce back pain if you suffer from back pain.

Enhance Athletic Performance: The ab muscles allow you to maneuver your trunk in various motions. Many sports require movements where you’ll be bent, twisting, and turning at the core, which is the point where the ab muscles are brought into play. If you’re healthy and have strong abs, you’ll be in a position to perform better in all areas. Ab muscles are a significant factor for the ability to create efficient movements of the limbs, as stronger muscles result in more stability within the middle of the body.

Improve Posture: One function of abs is to keep your body’s core standing and straight and in conjunction with your spine. Poor posture and slouching are commonplace in modern society because of our sitting lifestyle. This posture issue could cause back pain. One method to reverse this trend is to strengthen your ab muscles, which will help improve your posture and allow you to stand higher. You’ll feel more comfortable and look better when you have a more upright posture.

Improve Balance And Coordination: The ab muscles work alongside other muscles, such as the hips, pelvis, and the muscles of the lower back, to ensure you are upright and stable. Strong abs translate to better stability. The body must constantly adjust itself to avoid moving or leaning. Whether you’re walking on uneven terrain or performing some exercises which require you to move in several directions, strong abs allow you to perform this task more efficiently.

Enhance Confidence: Let’s be honest: a firm, flat stomach is attractive to males and females. Although some people don’t have the determination and desire to achieve a lean six-pack, having a flat stomach is attainable. Abs workouts don’t guarantee you lose fat in your abdominal region. Still, they can assist in tightening up the stomach region. In addition, as mentioned earlier, strong abdominal muscles will result in you standing taller and having a better posture. This can result in more confidence.

Improved Breathing Control: Ab muscles play the primary culprit behind forced breathing. Breathe more easily with stronger ab muscles. Ab muscles keep those organs inside incorrect positions for adequate breathing. The diaphragm’s breathing muscles and intercostal muscles share a symbiotic connection with ab muscles, so you must work to strengthen both. Controlled breath exercises have incredible results like reducing the heart rate while resting and decreasing stress.

Enhance Lifts: When you are bracing yourself for heavy liftings like deadlifts, squats, and overhead presses, ab muscles play a crucial part in stabilizing the body, allowing you to finish the lift. You’ll be able to lift heavier weights and decrease the risk of injury by building strong ab muscles. Consider that your core is the base of your temple. If you are looking to construct strong temples, you must strengthen the foundation.

Better Protect Organs And The Nervous System: The Ab muscles serve as a sort of shield, which protects and braces the vital organs and central nervous system. When you strengthen the abs muscles, you’re creating a more robust, more substantial fortification. This extra protection is beneficial for overall health.

21 Best Weight Bench Ab Exercises

Here are 21 ab exercises and variations that you can do using the bench. These exercises can aid in building a solid foundation; let’s start with these!

#1 Bench Crunch 

Bench-based crunch can be a more simple variant of the crunch, as it doesn’t require you to hang your legs high in the air. It’s possible to utilize the bench as a crutch to concentrate on the contractions of the abdominal muscles.

How to:

  • Place your feet on the bench.
  • Place your hands behind your head, and then wrap your fingers.
  • If your bench is equipped with leg holders, pull your legs to a place. If you’re working on a flat bench, bring your legs forward by bending your knees to 90 degrees. Your lower legs are in line with the bench.
  • Get your body moving through the contraction of your abdominals. However, keep your lower body back in continuous contact with the floor.
  • Slowly return to the starting position.
  • Repeat until your desired number of reps

Be careful not to lift your body using your hands to the side of your head. Instead, utilize only your ab muscles to push your body toward your legs.

#2 Crunch With Weighted Floor

It’s the same exercise that you can do with the bench crunch, except to add resistance. It is possible to hold dumbbells, weight plates, or kettlebells. The same rules apply to the crunch, but with the weight placed behind your head. Try not to strain your neck while in this position.

#3 Crunch Hold

This is the same exercise that you do with the bench crunch, with the fact that you’ll stop at the very top of the exercise to benefit from an isometric workout. This crunch form is designed to put constant pressure on the abdominal muscles. Be sure to monitor the time on this exercise to ensure you can tell how far you’ve come by holding the crunched position for more extended periods as you advance.

How to:

  • Place your feet on the floor parallel to the bench.
  • Then, lift your legs and set your calves down on the bench.
  • Put your hands on your head, then secure your fingers.
  • Get your body moving through the contraction of your abdominal muscles, but ensure that your lower back remains in continuous touch with the floor.
  • Keep your hands at the highest point of the movement as long as is possible.
  • Slowly lower until you are in the starting position.
  • Repeat desired reps

Use only your ab muscles to keep your body in the crunch posture.

#4 Oblique Crunchy

Oblique crunch is a crunch variant that activates the obliques to raise and bend your upper body toward the opposite side. Since twisting and bending are an everyday part of daily life, it’s essential to incorporate specific oblique-focused workouts into your abs training.

How to:

  • Lay down on the floor, parallel to the bench
  • Then, lift your legs and put your calves onto the bench.
  • Put your hands on your head and then hold your fingers.
  • Then, you can pound your body with your abs by contracting the obliques, then turning your trunk until your elbow is pointing toward your opposite knee while keeping your lower body in continuous contact with the ground.
  • Slowly lower until you are in the starting position.
  • Repeat desired reps while alternating each side.

Remember to squeeze your obliques to the top of your move.

#5 Decline Crunch

As with the previous ab exercise, you’ll require a bench positioned at an incline for an exercise called the crunch crunch. This type of crunch is more complex than regular crunches since the upper body upwards at an angle increases the stress on your abdominal rectus muscles.

How to:

  • Make sure you are on the bench, with your eyes fixed on your feet position with your back against the bench
  • Put your hands together behind your head.
  • Bring your body toward your feet while connecting with the lower part of your body and the bench.
  • Return slowly to your starting point
  • Repeat for desired reps
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Be aware of the contraction of the abs to lift your upper body back toward your feet.

#6 Decline Bent Leg Reverse Crunch

It is necessary to have an exercise bench fitted with a decline for this workout. The reverse leg bend that you decline crunch targets your lower abdominals and is challenging when you do it on a declining bench. You’ll need to exert more strength to pull your legs toward your chest instead of doing the reverse crunch bent with your legs on the floor.

How to:

  • Lay down on the bench and point your head towards the top. Then, reach back behind you and hold the bench with your hands so that your elbows point toward the ceiling.
  • Keep your legs in a straight line and bend your knees 90 degrees.
  • Keep your knees bent towards your head while maintaining your upper back aligned with your bench.
  • Slowly lower yourself to the starting position.
  • Repeat for desired reps

Do not use your momentum to lift your legs upwards; instead, be sure to move in a controlled and slow method.

#7 Decline To Sit Up

The decline sit-up is the next level in difficulty over a regular sit-up because you’re moving across a more excellent range of motion and going against gravity. The body position in the decline sit-up works many muscles, not just the core. It can increase the amount of spinal flexion. In this version of the exercise, having your arms straight creates an additional challenge since you’ll be working your upper and lower body muscles simultaneously.

How to:

  • The bench should be set up with a 30-45 declination
  • Place yourself on the bench, with your knees bent, and your feet remain in place.
  • Lift your arms straight up toward the ceiling.
  • Bring your torso upwards towards your feet and keep the back straight till you’re in a straight position.
  • Slowly lower yourself to the start position.
  • Repeat for desired reps

Be aware that you shouldn’t round your back the way you would with a crunch; this action requires that you maintain your spine straight.

#8 Decline Twisting Up

This particular version of the decline sit-up includes an extra layer of difficulty as you turn the trunk. This additional move-in decline sit-up will work the abs and obliques in your transverse region when you’re in your transverse motion. Many people don’t incorporate enough of these rotational movements during their training, and we strongly suggest that you put in more effort to work on transverse movements to strengthen your central.

  • The bench should be set up with a 30-45 declination.
  • Make sure you are on the bench, with your knees bent, and your feet remain in place.
  • Place your hands on your head.
  • Bring your torso upwards towards your feet, moving your trunk forward and then bouncing down. Your elbow should be moving across your body.
  • Slowly lower to your start position.
  • Repeat until you have reached your desired reps, alternating the sides of the exercise

Take note of: You must be sure to work the cross body rotation move to engage your Obliques.

This is a simpler variation of the exercise since you’re sitting on the floor, which results in less motion range.

Twist Sit Up

#8 Reverse Crunch On Flat Bench

A reverse crunch performed on the bench is a fantastic exercise to strengthen the ab muscles without putting the spine in a tense position or neck. Overall, it’s a fantastic exercise that targets the abdominal rectus, transverse abdominis, and External Obliques.

How to:

  • Relax in a reclined position on the bench with your arms by your sides and your legs straight ahead, hanging from the bench.
  • Inhale your legs while contracting your abdominals, pulling your knees towards your chest. Exhale to lift your back off of the bench.
  • Slowly return to your starting position by reversed motion.
  • Repeat for desired reps

Be aware of how you engage your abs at the top of the exercise.

The below video is the stricter version of reverse crunch because you’re battling gravity and have a greater variety of movement…

Decline Reverse Crunch

#9 Incline Leg Hip Rise

The rectus abdominis is a target for this workout. Apart from strengthening the muscles in your core and your legs and hips, muscles will also be activated. If you’re looking for the challenge, reduce your leg muscles from the highest place to the starting point while counting 10.

How to:

  • Lay down on a decrepit bench with your eyes towards your legs, straightening them beneath you, then sit up and grasp both bench’s sides.
  • Make sure your knees are bent slightly, then lift your legs until your feet are pointed towards the ceiling.
  • Lift your butt off the bench, exhaling and pushing yourself forward until your feet are over your head.
  • Slowly return to the starting position.
  • Repeat for desired reps

Take note of moving steady and controlled as you raise the legs, then lower them.

#10 Leg Bench Side Bridge

This side bridge that you do with your feet raised on a bench can play the obliques and spinal stabilizers working hard to ensure that your hips do not drop toward the floor. This exercise trains the quadratus, a strong back muscle that helps stabilize the spine. Then the hip abductor is engaged during this exercise.

How to:

  • Relax on your side parallel to the bench
  • Your legs should be elevated on the bench until your lower ankle’s leg is in touch with your bench.
  • You should brace your forearm and elbow in the air directly beneath your shoulder. Keep your hand facing away from yours.
  • Maintain your body straight and remain in this position for your desired amount of time
  • Repeat as many times as you want evenly on each side

To make this exercise more enjoyable, move closer to the bench so that most of your legs are placed on the bench. This reduces the pressure on your muscles.

#11 Plank Elevated Side

This variation of the plank is a great oblique exercise. Apart from engaging the obliques muscles, you’ll be working the hips and shoulders to ensure your body is in a vertical line. Side planks are an excellent core exercise that does not pressure your spine. Additionally, it stimulates the quadratus lumborum and oblique stabilizer muscle. In the end, the side plank demands core strength and coordination, making it a fantastic ab workout.

How to:

  • Begin by standing to the edge of the bench, then put your arm’s closest elbow on the bench to be underneath your shoulder.
  • Stretch your legs out so you are straight and keep your core engaged and your hips elevated throughout the entire time.
  • Maintain this position for your desired amount of time
  • Repeat as many times as you want to do.
  • Switch sides

Take note that if your hips sag toward the floor. The higher your bench is, the more challenging it is to do this exercise; therefore, make sure you perform a standard side plank for a minimum of 20 seconds before attempting this exercise.

#12 Elevated Leg Plank

The leg plank that is elevated can strengthen the shoulders, abdomen, and back muscles. It will strengthen the shoulders, abdominals, and back muscles. Muscles of the erector spinae and transverse abdominals, and rectus abdominis will all be trained to perform the isometric holds.

How to:

  • Place yourself in a plank-like position perpendicular to your bench using your elbows resting on the ground beneath your shoulders.
  • Get your legs in front of you, and then place your feet on the bench.
  • Maintain this position for your desired amount of time
  • Repeat for desired reps

Be careful not to let your hips slide towards the floor. Keep a good line of your body, and avoid raising your head.

#13 Half Hollow Body Hold

A hollow-body holds one of the most well-known isometric exercises that challenge all who attempt it. The gymnastics swear by this workout to strengthen their abs and strength in the core. This half-body hold is a variation in which you do not raise your arms in the air, thus less straining the core muscles.

How to:

  • Keep your bench perpendicular.
  • Keep your legs straight and to the side in front of you, then lean backward so that your body is in an elongated banana shape by putting your hands on your sides.
  • Keep this position in place for your desired amount of time.
  • Repeat desired reps

Be sure to keep the body-fixed posture while looking up at the ceiling. Do not make a mistake with your hands to help support the body position.

#14 Self-Assisted Inverted Pullover

This workout will strengthen your arms and chest muscles towards your back and your core into your legs. This is an excellent exercise for various muscle groups while working the abdominal muscles.

How to:

  • Relax on your back and sit in the middle of an exercise bench
  • Lift your head to grab the bench’s leg. The bench and then raise your legs about 6 inches off the ground.
  • Get your legs lifted from the floor while contracting your hip flexors and abdominal muscles to the point that your feet point towards the ceiling.
  • Slowly lower until you are in the starting position.
  • Repeat for desired reps

Take note of the upper body muscles to ensure a stable and steady motion.

#15 Knee Tuck Ups

This ab workout is excellent for strengthening the core muscles while burning some calories. If you’re looking for more challenges, do this exercise without securing the bench.

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How to:

  • You can sit on a bench while grasping the edges near your hips.
  • Relax your forward and raise your legs off of the ground. Your body should be straight. This is the beginning position.
  • Lift your knees and bend them toward your chest while you stand up to ensure your knees remain nearly to your chest.
  • Return slowly to your starting point
  • Repeat for desired reps

Keep your core engaged and concentrate on contracting your abs to relieve some tension off your hip flexors.

#16 Bench Reverse Circle Crunch

The abs exercise requires the body’s control and strength to do it correctly. You’ll strengthen your ab muscles and increase hip flexibility control if you do it correctly. The leg circles aren’t easy to complete. This variation is more complex than traditional leg circles that you do lying on the ground due to the positioning that you have to do when using the bench. The core muscles need to be more active to perform this movement. The upper part of your body will be situated at an angle higher than your body’s lower part, so when you are halfway through the exercise, you’ll be in a V posture.

How to:

  • Place yourself on a bench to ensure that your body is parallel.
  • Place your back straight and slowly lean back while holding the edges of your bench by putting both hands by your sides. Finally, you can move your legs in towards the front.
  • Then lift your legs sideways while making sure your upper body remains stationary. Then move your legs in a circular motion, so it is at the highest point of the motion you’re in V with your feet in a head-to-toe position. Then, continue the circular motion until you reach the beginning position.
  • Repeat the desired repetitions using the same number of complete circles performed in both directions

Be sure to keep your legs straight and close throughout the exercise. If you’d like to perform a more straightforward modification, do the same exercise by bending your knees at 90 degrees.

#17 Flutter Seated Kick

Flutter moves on the bench effectively strengthen the core muscles, including those in the abs lower. Other muscles involved in this workout include the hip flexors, glutes, and quads, as you raise your legs one at a time. Flutter kicks in this form are more complex than those performed on the ground since the upper part of your body is more of an angle, creating constant tension in your abdominal muscles.

How to:

  • You should sit perpendicularly on the bench and grab an edge on the bench with your hips
  • Lean back, and then lift your feet off the ground.
  • One leg lifts at a time until head level, then lower it back to the starting position while you raise your other leg.
  • Alternate legs raised in a controlled fashion
  • Repeat for desired reps

Be sure to keep your core muscles and abs active throughout the workout. Avoid swinging your legs in a trance and maintain your upper body stationary.

#18 Seated Alternate Crunchy

This is similar to the one before, but it is different in that you’ll perform the exercise with your arms by bending your legs. This dynamic ab workout will maintain all-time tension on the core while also working the thighs and hips flexors. It takes some coordination to master the cadence, but you’ll be in good shape once you’ve mastered it.

How to:

  • Place your feet perpendicular to the bench, lean back, and lift your feet off the floor. This is the point at which your core should be engaged.
  • You can simultaneously lift one leg upwards while moving your chest toward the leg. Once your knee is at your chest level, you can add an adverb between your legs to maintain the pace.
  • Then slowly bring your lower leg, and lower your upper body until you are in the starting position; then repeat the same procedure with the other leg.
  • Alternate between the back and forth for the desired number of reps

Be aware that you may need to keep an occasional bend in your knees during the exercise.

#19 Lies Leg Raise With Hip Thrust Plat Bench

The lying leg raise targets the hamstrings, abs, hip flexors, quads, and lower back muscles. The movement puts the bulk of the weight to the hips flexors; however, it can also work the lower abdominals. Keep your legs straight during the exercise, and don’t use momentum to lift your legs upwards. Slow as well controlled. The proper way to go about this.

How to:

  • Lay to your side on the benches, with your legs hanging over the edge. Bring your arms to your sides and place your palms down to assist instability.
  • Move your legs towards the ceiling, resting your back against the bench.
  • At the beginning of the move, gently lift your glutes off the bench.
  • Return slowly to your starting point
  • Repeat for desired reps

Note: The additional contraction that occurs at the top of this workout is the one that will get you the most workout for your abs. So make sure to concentrate on the contraction at this point.

#20 Weighted V Sit-Up

This workout will test your glutes, core and hip flexors, thighs, and glutes. The additional resistance will help build strength in these muscles, specifically the hip flexors and the thighs.

How to:

  • Perpendicularly sit on an exercise bench. Put an exercise ball between your feet, and then put your hands at your sides onto the bench to maintain stability.
  • Lean back and raise your legs towards the front to hold the weight. This is the beginning position, keeping your body straight.
  • Inhale and crunch, bring your chest and knees toward each other.
  • When your knees are at your chest level, then slowly return to the beginning position.
  • Repeat for desired reps

Take note: Begin with a lighter weight. You can do 10 perfect form reps before you begin to increase the weight.

How To Program Bench Ab Exercises To Include Into Your Program For Working Out

  • Include a range of emotions influenced by the lateral and spinal flexion rotation.
  • Pick 3-5 exercises that you can concentrate on
  • You can add resistance to develop abs that are more robust with dumbbells band, kettlebells, and machines
  • Alternate your ab routine every 3-4 weeks.
  • Utilize a variety of exercises, including reps/sets/sequences resistance, speed, style of contracture, and body position

#21 A Bench Workout

In this ab bench exercise, you’ll target all the essential muscles of the abdominal region and the glutes, lower back, and hip flexors. You may also work specific leg muscles.

The most important thing to get the most out of ab exercises, whether you are using a bench, is to execute them in a slow, controlled way while focusing on contracting your abdominal muscles to complete most of your work.

For this ab exercise to be completed on the bench, perform this exercise three times, taking the minimum amount of rest you need between sets. You should take a break of 1-2 minutes between sets.

  • Decline Crunch 3 sets of 15 reps
  • Elevated Side Plank 3 sets As long as it is possible
  • Incline Hip Raise: 3 sets x 10 reps
  • Leg Circles 3 sets of five reps (circles across each direction)
  • Half Hollow Body Hold 3 Sets For as long as it is possible

Will Ab Exercises Help Me Lose The Stomach Fat?

Will Ab Exercises Help Me Lose The Stomach Fat

Abs exercises on their own won’t cause a reduction in the stomach fat region. Many people believe that by exercising abs, stomach fat will reduce however studies did not show any significant improvement in fat loss through ab exercises. It is essential to consume a healthy diet and exercise regularly to decrease stomach fat. Whether you’re thin and fat or obese and just started an ab cutting routine abdominal exercises must be an integral part of your fitness routine; however, this will not solve the issue of losing stomach fat.

Is It Possible To Work The Upper And Lower Abs Particularly?

While it may feel like it’s working the upper and lower ab muscles independently of one another, it’s technically feasible to accomplish this. It’s possible to work the lower or upper abs differently than others in various exercises. For example, if, for instance, you stabilize your hips and then lift just the trunk, it will activate muscles in the lower ab region more than the abdominals in the lower region. The internal obliques also are significantly engaged in this lifting motion. However, when you do reverse crunches, where your pelvis comes from the floor, the lower abs and external obliques are more targeted.

The Final Remark

The abs you work on will help you become stronger and healthier. It’s all about effectiveness and efficiency. Try a few abdominal exercises using an exercise bench when you’re in the gym or exercising at home.


  • Todd Miller

    Todd Miller is a CrossFit Level 2 Trainer with a Bachelor's degree in Kinesiology from the University of Colorado, Boulder. He has been a CrossFit athlete and coach for over 8 years, and he is passionate about helping people achieve their fitness goals and improve their overall health and wellness. As an author at FitGAG, Todd shares his knowledge and expertise on a variety of topics related to CrossFit, including functional fitness movements, Olympic weightlifting, and overall health and wellness. He believes that CrossFit is a fun and effective way to improve overall fitness and well-being, and he strives to inspire his readers to incorporate CrossFit into their fitness routines. Through his articles, Todd aims to provide his readers with practical tips and strategies for optimizing their performance and achieving their fitness goals.

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