If you want to do Bench ab Workout in a killer way with only one piece of equipment which is the bench weight. Using bench weight in different exercises then you will definitely get your abs. Whether you want to achieve six pack ab or your goal is a little more definition to your body. Well-defined abs is what every person wants.ng results to your body.
The Best Bench Ab Workout
Lets start with the basic mindset off this bench ab workout plan. Getting ripped is about making sacrifices. One essential is a clean diet. I’m sure everybody heard it right that abs are made in the kitchen. It’s not about the gym you have to control on your junk by eating only healthy. Diet rich in protein helps you to lean all the muscles while other vitamins and fiber helps you to built nourish your body. Below are some favorite bench ab exercises, along side a couple of pro tips to make sure that you simply are executing all perfectly.
Few differences in your diet and lifestyle are enough to produce serious, long-lasting results to your body.
Instructions If you’re a beginner, then aim for a certain number of reps. For a more advanced routine, try timed rounds. Set the timer for one minute to see how much you can do and complete as many reps as you can in this period. Begin each of these bench weight with a five-minute warmup, warmup is great to start with or go through the moves after you’ve done your usual cardio or strength training when you’re already warm.
1. Reverse Crunch
The reverse crunch may be a popular exercise targeting the abdominals and helps in to flatten the stomach area, particularly the lower half. But doing reverse crunch on a bench weight need more practice. It’s easy to perform on either the ground or a bench . Many lifters consider this as a companion to the crunch, which targets the upper abdominals quite the lower .The reverse crunch is an intermediate level variation of the favored abdominal crunch exercise. Your upper body remains on the weight bench as you contract your abs to draw your legs towards your chest.
Step By Step Instructions
Lie down on the weight bench on your back.
Extend your legs with a small bend at the knee and keep this as your starting position.
As you exhale, raise your legs using your lower abs and obtain your hips off the bench.
Lower your hips back to the beginning position, but don’t relax your legs once you’re therein position.
Do at least 3-4 sets with 15 reps.
2. Hip Raises
The hip raise on the bench is for beginners. Its a beginner level lower body exercise that targets the hamstrings and butt. Leg raise on the bench is really helpful for lower ab , thighs and glutes. Hip Raises with bench increases strength and power in the hamstrings and glutes. This exercise the bench ab workout also improves stability throughout the core and lower back. This exercise is really helpful for a beginner to strengthen up the lower ab.
Steps to be followed
Lie on your back, and hold onto the edges of the bench behind you.
Keeping your legs together, raise up the legs toward the ceiling.
Keeping the legs together, lift your hips and lower back on the bench, ensuring the legs point directly up as you lift.
Slowly lower backtrack to the bench, one vertebra at a time.
Do at least 2-3 sets of 10 hip raises.
3. Bench Bicycle Crunch
This exercise will stabilize the core and lower ab and allow you a more complete range of motion. Remember to move slowly as you bring each knee of your chest for maximum abs benefit. If you are a beginner and don’t know how to do them as straight sets, plug the exercise into a total-body circuit as your core movement. You can even use it as a warmup drill or as a filler between sets of heavy, multi-joint exercises like the squat or deadlift.
Lie flat on bench weight along side your lower back pressed to the bench and knees bent. Your feet should get up from the bottom and your hands are behind your head.
It helps your core muscles, drawing in your abdomen to stabilize your spine.
Along side your hands gently holding your head, pull your shoulder blades back and slowly raise your knees to a couple of 90-degree angle, lifting your feet from the bench.
Exhale and slowly, at first, start doing bicycle pedal motion, bringing one knee up towards your armpit while straightening the opposite leg, keeping both above your hips. Then touch your elbow to the other knee because it comes up.
Alternate to twist to the opposite side while drawing that knee towards your armpit and thus the other leg extended until your elbow touches the alternate knee.
Aim for 2-3 sets with 10 reps.
4. Leg Raises
Leg raises target your lower stomach muscles, which may be tricky to tone . Do not swing your legs. Use your abs to move your legs and not your body. Keep your legs and knees together, and do not let your feet drop below the peak of the bench.
Steps you need to know
Lie on the bench longways keeping your body straight.
Grip onto the bench together with your hands either side of your head.
Keeping your legs straight, lift them both up at an equivalent time until they’re at a right angle together with your upper body.
Lower them backtrack again during a controlled manner.
you’ll do that same exercise but together with your hips at the sting of the bench so your legs begin on the bottom.
Summary All these exercises for bench ab workout are really helpful for abs and core. Getting ripped is about making sacrifices. One essential is a clean diet. If your doing ab exercises and not eating healthy then sorry you will never achieve six pack in all your life.
Frequently Asked Questions
There are some questions which are related to bench ab workout are as follows:
Q1. Can bench press reduce belly fat?
All the strength training exercises which are mentioned above like leg raises , reverse Crunch , bicycle crunch can reduce belly fat.
Q2. Are ab benches effective?
Bench ab exercises like hip raises, leg raises, reverse Crunch on bench and bench bicycle crunch are really effective exercises to get six pack abs.
Q3. Should I bench press everyday?
If it’s important do it every day , if it’s not skip it.
start doing it more frequently, or Once a week.
Bench Ab Workout is really helpful to tone down your lower muscles which is called as lower abs.
Well-defined abs is what every person wants. Few differences in your diet and lifestyle are enough to produce serious, long-lasting results to your body. The most essential is clean diet. It’s not about the gym you have to control on your junk by eating only healthy. Diet rich in protein helps you to lean all the muscles while other vitamins and fiber helps you to built nourish your body. Which will give you long lasting abs.