Ab Bench Bootcamp Workout
- Reverse Crunch (Bent Leg Raises)
- Straight Leg Raises
- Hip Lift
- Seated Ab Crunch
- Decline Sit-Ups
5 of the best ab exercises that activate your upper, middle, and lower abs for an amazing core workout. You can do these at home if you’d like, but your results will be enhanced by using a decline bench.
Looking to elevate your ab game? You’ve come to the right place.
Take your results a step further by using an incline/decline ab bench.
(Of course you can do all of these on the floor, also, but the ab bench ads a whole new level of difficulty to these!)
Today I’m running your through 5 of my favorite exercises you can do on an ab bench to work every area of your abs.
We’re talking upper abs, middle abs, and that hard-to-reach lower ab area.
I even shot a video to go along with this one. So grab your bench, get ready, and push play. Ab bench bootcamp is coming at you right now.
Common questions about ab workouts:
1. What is the best workout to get a six pack? – The most effective workouts to get a six pack are those that effectively work every muscle in your abdominal wall including your transverse abdominis, internal and external obliques, and rectus abdominis.
2. What kind of exercises give you abs? – There’s a saying in the fitness world – “Abs are made in the kitchen.”
You simply can’t outwork a bad diet.
The best exercises that give you abs are those that effectively activate your core, but you also need to start eating healthier, too. Check out some of our healthy menu plans right here.
3. Are planks really effective? – Planks are a great exercise to activate all the layers of your abdominal wall.
The thing is – oftentimes people don’t push hard enough when doing planks.
You need to constantly progress them in order to maximize your results.
4. How do you get a flat stomach fast? – Again, the key here is a balanced diet and consistent ab work.
But if you’re looking to flatten your stomach, I’ve got the one secret you NEED to know!
5. How often should I do ab workouts to see results? I recommend at least 2 days a week of focused ab work. This can come before, during, or after a workout or if you’re pressed for time you can make it it’s own separate day. The key is consistency!
4 tips to make your ab workout more successful
- You have to work ALL of your different ab muscles: Oftentimes we just focus on the rectus abdominis (the one in front) and really miss on maximizing our results.
- Think 3-dimensionally: our trunk moves not only forward and backward, but side-to-side and rotates. Try to hit all these motions to maximize your outcomes.
- Focus on the muscle you’re working: When your abs become fatigued, accessory muscles can kick in to try to take over. This decreases the efficacy of your ab workout. Focus on contracting the specific muscle you’re working and your results will be elevated.
- Work abs 2-3 times per week: Consistency is the key to results. Try to get at least 2 ab/core workouts in every week.
Don’t have a bench? Honestly it’s the piece of equipment that I use every single workout at home. I LOVE mine.
If you’re looking to take your home gym to the next level I highly recommend them.
Here’s a link to the exact one that I have in my house: http://amzn.to/2FFTs39 . It’s commercial grade and tested up to 1500 pounds.
I recently upgraded to this one and couldn’t be happier with it. If you’re in the market for a bench go check it out!
And now let’s get on to the workout!
Push play on the video below for full instruction on each exercise in this workout
- Lay on your back with your hips and knees bent.
- Pull your bent knees up towards your chest.
- Slowly return to the starting position. (The rep only counts if you get your butt up off the bench!)
- Your focus should be on contracting your lower abdominals.
- Similar to Bent Leg Raises, but now we’re going to keep the knees locked out throughout the lift.
- Lay on your back with your feet straight up towards the ceiling.
- Slowly lower your straight legs down towards the bench/floor until they just about touch, but not quite.
- Return to the starting position.
- Focus is still lower abs.
- Lay on your back and bring your feet up towards the ceiling.
- Keep your knees straight and use your abs to lift your butt off the bench and push your feet towards the ceiling.
- Slowly return to the starting position.
- Your focus here is on the middle and lower abs.
- Sitting on a flat bench, lean back and raise your feet up off the floor.
- Use your abs to pull your knees towards your shoulders and your shoulders towards your knees (both upper and lower body moving).
- Slowly return to starting position.
- Your focus here is on the middle abs.
- Sit in your decline bench with your legs under the pads.
- Place your hands either behind your head or cross them over your shoulders.
- Slowly lower your torso down to the bench and engage your abs to return to the starting upright position.
- Again, declining a bench is going to make you work a lot harder!
- Your focus with this one is on the upper abs.
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