If you’re looking for a workout that targets your core and improves your abdominal strength, then these 5 best bench ab exercises are right up your alley. These exercises not only work your abs but also engage your back muscles, giving you a well-rounded workout that hits both the front and back of your core.
The first exercise is the decline bench crunch. Starting in a lying position with your feet secured under the pads and your knees bent at a 90-degree angle, you lift your upper body up towards your knees, bringing your chest close to your thighs. This exercise targets your rectus abdominis, obliquus externus, and obliquus internus muscles, making them more visible and strong over time.
|Decline Bench Crunch||Rectus Abdominis, Obliquus Externus, Obliquus Internus|
|Bench Leg Raise||Rectus Abdominis, Hip Flexors|
|Bench Plank||Rectus Abdominis, Obliquus Externus, Obliquus Internus, Transversus Abdominis|
|Bench Mountain Climber||Rectus Abdominis, Obliquus Externus, Obliquus Internus, Hip Flexors|
|Bench Rolling Plank||Rectus Abdominis, Obliquus Externus, Obliquus Internus, Transversus Abdominis, Shoulders|
- Bench Leg Raise: This exercise is performed by lying flat on the bench and raising your legs towards the ceiling, targeting your rectus abdominis and hip flexors.
- Bench Plank: Get into a plank position with your hands on the bench and feet on the ground. Hold this position for a desired amount of time to work your core muscles.
- Bench Mountain Climber: Start in a plank position with your hands on the bench and feet on the ground. Then, alternate bringing your knees in towards your chest, mimicking a climbing motion.
- Bench Rolling Plank: Begin in a plank position with your hands on the bench and feet on the ground. Slowly roll the bench from side to side, engaging your core and shoulders.
These exercises are great for targeting your core and building strength in your abdominal muscles. Incorporate them into your workouts to light up your core and see visible improvements in your abdominal region.
Incorporating bench ab exercises into your workout routine is a great way to target your core and improve your overall strength. These exercises can be done using a bench or any other elevated surface, and they can be modified to suit your ability level. Here are five of the best bench ab exercises:
- Decline Bench Crunch: Start by lying on the bench with your feet secured and your knees bent. Place your hands behind your head and lift your chest toward your knees, engaging your abdominal muscles. Slowly lower back down and repeat.
- Mountain Climber: Begin in a plank position with your hands on the bench. Alternate bringing each knee toward your chest, as if you were climbing a mountain. This exercise targets both your abs and your legs.
- Bench V-Up: Sit on the bench with your legs extended and your hands holding onto the bench for support. Lift your legs straight up until your body forms a V-shape, then lower back down. This exercise targets your rectus abdominis.
- Bench Leg Raise: Lie flat on the bench with your hands holding onto the bench behind your head. Lift your legs straight up until they are perpendicular to the ground, then lower back down. This exercise targets your lower abs.
- Bench Oblique Crunch: Sit on the bench with your legs extended to one side and your hands holding onto the bench for support. Lift your legs toward your chest while twisting your torso in the opposite direction, targeting your oblique muscles. Repeat on the other side.
By incorporating these bench ab exercises into your workout routine, you can target your core from different angles and make your abs more visible. Remember to always maintain proper form and engage your core muscles throughout each exercise. Aim to perform each exercise for about 10-15 reps or hold them for 30 seconds to 1 minute, depending on your fitness level. Gradually increase the difficulty and intensity of the exercises over time to continue challenging your core muscles and improving your strength.
5 Bench Ab Exercises
Lying Leg Raise: Begin by lying flat on the bench with your feet and knees together and your back flat against the bench. Place your hands behind your head, and engage your core as you lift your legs toward the ceiling, making sure to keep your lower back pressed into the bench. Lower your legs back down to the starting position and repeat.
Decline Sit-Up: Start by lying on the bench with your head at the lower end and your feet secured at the top. Cross your arms over your chest or place your hands behind your head. Keeping your core tight, lift your upper body toward your knees, bringing your chest toward your thighs. Slowly lower back down and repeat.
Mountain Climber: Begin in a plank position with your feet on the bench. Engage your core and bring your right knee toward your chest, then quickly switch and bring your left knee toward your chest. Continue alternating knees, keeping your hips low and core engaged for a challenging ab workout.
Oblique Crunch: Start by lying on the bench with your knees bent and feet flat on the floor. Place your hands behind your head, and lift your upper body off the bench, rotating your torso to the right and bringing your right elbow toward your left knee. Return to the starting position and repeat on the other side.
Bench V-Up: Begin by lying flat on the bench with your legs straight and your arms extended overhead. Engage your core and lift your upper body and legs at the same time, bringing your hands to touch your toes. Slowly lower back down and repeat for a challenging core workout.
1 Reverse Crunch
The Reverse Crunch is a highly effective exercise that targets and strengthens the core muscles, particularly the rectus abdominis and obliquus. It is a great addition to any ab workout routine and can be done on a bench for added difficulty and variation.
To perform the Reverse Crunch on a bench, start by lying down with your back flat against the bench and your head and shoulders slightly off the edge. Bend your knees and lift your feet off the ground, bringing your knees close to your chest.
- Start by lying down on a bench with your back flat against the bench and your head and shoulders slightly off the edge.
- Bend your knees and lift your feet off the ground, bringing your knees close to your chest.
- Place your hands on the sides of the bench for support.
- Engage your core and lift your hips off the bench, rolling your lower back and bringing your knees towards your chest.
- Hold the position for a second, then slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
The Reverse Crunch can help improve core strength and stability, as well as target the lower abs. By bringing your knees towards your chest, you engage the rectus abdominis muscles, which are responsible for flexion of the spine. This exercise also targets the obliquus muscles, which are located on the sides of your core and help with side bending and rotation.
|Benefits of Reverse Crunch:|
|Strengthens the core muscles, including the rectus abdominis and obliquus.|
|Targets the lower abs.|
|Improves core strength and stability.|
|Can be done on a bench for added difficulty and variation.|
When performing the Reverse Crunch, it’s important to maintain proper form and control throughout the movement. Avoid using momentum or swinging your legs to lift your hips. Instead, focus on using your core muscles to initiate the movement and control the lowering phase.
2 Copenhagen Side Plank
The 2 Copenhagen Side Plank is a challenging exercise that targets the obliquus muscles on the side of your core. It requires a high level of strength and stability. To perform this exercise, start by lying on your right side with your legs straight and your feet stacked on top of each other. Place your right forearm on the ground, perpendicular to your body, with your elbow directly under your shoulder. Your left hand should be resting on your left hip.
From this starting position, lift your hips off the ground, creating a straight line from your head to your feet. Make sure to keep your body in a straight plank position, with your shoulders stacked on top of each other. Hold this position for a set amount of time, usually between 30 seconds to 1 minute.
The Copenhagen Side Plank can be progressed by raising your top leg off the bottom leg, bringing your knee toward your chest. This will increase the difficulty and target your obliquus muscles even more. To make the exercise easier, you can bend your bottom knee and place it on the ground, providing more stability.
3 Decline Crunch: Targeting Your Core with Bench Ab Exercises
If you want to improve your core strength and make your abs more visible, including bench ab exercises in your workouts is a great idea. One exercise that can really light up your core is the decline crunch. By targeting your abdominal muscles, especially the rectus abdominis and obliquus, this exercise helps in building a strong and defined midsection.
To perform the decline crunch, start by lying on a decline bench with your feet secured at the top end. Your knees should be flexed at a 90-degree angle and your hands can be placed behind your head or crossed on your chest. Keep your back straight and shoulders relaxed throughout the exercise.
From this starting position, engage your core muscles and lift your upper body by raising your shoulders towards your knees. You should feel a contraction in your abdominal muscles as you crunch. Hold the contraction for a second before slowly lowering your upper body back down to the starting position. Repeat the movement for the desired number of repetitions.
- Targeted muscles: Rectus abdominis, obliquus
- Starting position: Lying on a decline bench with knees flexed at a 90-degree angle
- Execution: Lift the upper body by raising the shoulders towards the knees, hold for a second, and then lower back down
- Tips: Keep your back straight, engage your core, and avoid pulling on your neck with your hands
The decline crunch is an effective exercise for strengthening your core and sculpting your abdominal muscles. By specifically targeting the rectus abdominis and obliquus, this exercise helps to enhance the definition of your abs and improve overall core strength. Incorporate the decline crunch into your ab workout routine for a challenging and rewarding exercise that will take your core training to the next level!
4 Decline Mountain Climber
If you’re looking to challenge your core and improve your overall strength, the 4 Decline Mountain Climber exercise is one of the best workouts you can try. This exercise targets your core muscles, including the obliquus muscles, and provides a great cardiovascular workout at the same time.
To perform the 4 Decline Mountain Climber, begin by lying face down on a decline bench with your feet secured. Place your hands on the bench, shoulder-width apart, and lift your body up into a plank position. Keep your core tight and your back straight.
From this starting position, bring one knee towards your chest, keeping your leg straight and your hips low. Then, switch legs, bringing the other knee to your chest. Continue alternating between legs for the desired amount of time or reps.
This exercise is effective because it incorporates both core strength and cardiovascular endurance. By targeting the oblique muscles, it helps to make them more visible and defined. The elevated position of the decline bench also adds an extra challenge, as it requires you to engage additional stabilizing muscles to maintain proper form.
- Targeted muscles: Core muscles, including the obliquus muscles
- Starting position: Lying face down on a decline bench, with feet secured
- Movement: Alternating between bringing one knee towards the chest and switching to the other knee
- Tips: Keep your core tight and back straight throughout the exercise
Adding the 4 Decline Mountain Climber exercise to your workout routine can help you build strength in your core muscles and improve your overall fitness. Whether you’re a beginner or more advanced, this exercise can be modified to suit your fitness level by adjusting the angle of the decline bench or the speed of your movements.
The Jackknife exercise is one of the best abdominal exercises that can be done on a decline bench. It targets both the upper and lower abs, as well as the oblique muscles.
To perform the Jackknife, start by lying on a decline bench with your head towards the lower end and your knees bent at a 90-degree angle. Place your hands behind your head, with your elbows out to the sides. Lift your feet off the bench, bringing your knees towards your chest while simultaneously raising your upper body, rolling your lower back off the bench. At the same time, try to touch your right elbow to your left knee.
This exercise requires coordination and strength from your core muscles. It is important to keep your core engaged throughout the movement to maintain stability. By targeting the obliquus muscles, the Jackknife can also help improve the visible definition of your abs.
When performing the Jackknife, make sure to keep a controlled movement and avoid using momentum. Focus on the contraction of your abdominal muscles to lift and lower your body. For an added challenge, you can slow down the tempo of the exercise or increase the weight of the decline bench.