Weight training is an excellent way to build strength, muscle and definition in the midsection area. If you are looking to build a great set of abs, you can do so by combining different weight training exercises. Here are seven weight training exercises for the abs:

Ever had trouble with your stomach muscles? You’re not alone! Among the most common reasons why people have trouble with their abs is that they’re weak from a lack of use. Stomach muscles ‘harden up’ when they’re used, which is why it’s important to include them in your routine. If you don’t, you’ll never be able to get your abs looking great.

Want to get your core and abs in shape? Here are seven weight-lifting exercises that will help you build muscle and burn fat. 1) Weighted Sit-up This move can be performed on any bench or incline, and it’s a great way to work your abdominals, obliques and lower back at the same time. 2) Weighted Trunk Rows Start by lying face down on the floor with your knees bent, holding a weight at your chest. Keeping your back flat, raise your legs and raise the weight until your arms are straight. Bring your legs back down to the floor. 3) Oblique Push-ups This exercise focuses your obliques while helping to build the muscles of your core. 4). Read more about ab workout bench exercises and let us know what you think.

Most people associate the dumbbell bench with strength training or at least performing squats. While squats are a great exercise to strengthen and align your abs, there are a number of abdominal exercises that can be performed on a weight bench that will help you strengthen your upper and lower abs and even your lower back. word-image-16822 First, let’s talk about the type of bench that is best suited for these abdominal exercises. There are basically 6 types of weight benches:

  • Flat couch: This is the simplest and most common type of bench for bench pressing.
  • Adjustable weight bench : This is the most convenient of all the benches because you can adjust the bench for different exercises.
  • Olympic bench: These are highly advanced benches for professional athletes. These benches come with accessories that allow them to be used as complete workout equipment.
  • Foldable weight bench : These are small, practical benches that can be easily stored away. They don’t offer much variety, but if you’re short on space, this option is good.
  • Abdominal bench: These weight benches are specially designed for promotional exercises. The benches can be adjusted in angle and are equipped with foot rollers, so you can secure your legs during the workout.
  • Twist Bank : Again, this bench is made for only one type of exercise – curls with chokers, which mainly trains the biceps tops.

Of all these benches, the best option for most people will be an adjustable weight bench. You can use it for different types of exercises, including abdominal exercises. Here is a list of 7 abdominal exercises you can do while bench pressing:

1. Reverse sling

  • Lie on your back on a weight bench.
  • Extend your legs slightly bent at the knees and maintain this starting position.
  • As you exhale, lift your legs – use your lower abdominal muscles – and lift your hips off the bench.
  • Lower the hips to the starting position, but do not release the legs once they are in this position.
  • Do 3-4 sets of 15 reps

2. Straight leg raise

  • Lie on your back on a weight bench.
  • Stretch your legs so they are parallel to the ground.
  • Make sure you keep your knees in a position where your legs are completely straight.
  • As you exhale, slowly lift your legs up to the ceiling. Again, the key is to move your hips away from the couch.
  • Try to activate your lower abdominal muscles to lift your hips.
  • Bring your legs to a horizontal position, but do not let go.
  • Do 3-4 sets of 15 reps

3. Thigh lift

  • Lie on your back on a weight bench.
  • Lift your feet so that they are perpendicular to the ground (i.e. in the air!).
  • Slowly – with an exhalation – lift your hips off the bench and raise your legs to the ceiling.
  • Return to the starting position with your legs vertical.
  • Do 3-4 sets of 15 reps

4. Sitting abdomen

  • Sit on a flat bench and stretch your legs out in front of you.
  • Lean back slightly and lift your feet off the ground – this is your starting position.
  • Bring the knees to the shoulders using the abdominal muscles – on the exhale. Make sure your shoulders come up to your knees at the same time, but don’t bend your back.
  • Slowly return to the starting position.
  • Do 3-4 sets of 15 reps

5. Bench Crunch

  • Sit on a dumbbell bench and grab the edge of the bench with both hands (this is your support).
  • Slowly lean back and raise your legs at a 45-degree angle to the bench.
  • Slowly bring your knee up so that your lower abdominal muscles are tight. You have to alternate with the other knee, as if you were on a bicycle.
  • Do 3-4 sets of 15 reps

6. Crouch

  • Lie on your back on an inclined bench with your feet hooked to the rollers.
  • Fold your fingers together and place them behind your head, so you only have to use your abs to lift yourself up.
  • Tighten the upper abdominal muscles until you stand up straight – again, do this on the exhale.
  • Slowly lower your upper body to a lying position on the bench.
  • Do 3-4 sets of 15 reps

7. V-Ups

  • Sit on a dumbbell bench and grasp the back of the bench with both hands.
  • Lock your feet and knees and lean back – make sure your body is at a 45 degree angle to the bench.
  • At the same time, pull your knees and upper body toward the center, with your calves touching your hamstrings, creating a V-shaped position.
  • Then stretch your legs forward and your body backward at the same time.
  • Do 3-4 sets of 15 reps

Do 3-4 sets of these exercises on a bench and you’ll see your abs get stronger and your stomach flatter.If you are going to maintain your weight, you will need to work hard on the muscle groups that are responsible for the most strain on your body. You can lose weight quickly by dieting for a few months, but it is incredibly difficult to keep the weight off. This is where weight bench exercises come to play. They are not only great for burning calories, but they also strengthen your muscles so that you can hold on to the weight.. Read more about crunch bench exercises and let us know what you think.

Frequently Asked Questions

Can you do ab workouts on a bench?

Bench presses are a staple in the gym and in daily life. No matter what you’re doing, it’s likely you’ll need to do a bench press. Whether it’s picking up a heavy object, getting a good grip, or trying to build muscle, bench presses are a staple of strength training. Abs are defined as, “muscles that extend the spine and abdominal wall”. The lower abs are the rectus abdominis muscles, which are two separate muscles. The obliques, which are the muscles that cinch the front of the abdomen, are the two muscles that bring the obliques and the rectus abdominis together. The rectus abdominis is the most superficial muscle, and it is located beneath the muscles of the abdomen. The obliques are deeper muscles, which sit over the rectus abdominis. Both muscles are important for overall health and physical fitness.

How do you get abs in 7 days?

Just because you’re a runner doesn’t mean you can skip working out your lower abs. These muscles are vital for keeping your core strong and able to withstand the physical stress your body will put on it over the course of a running workout. This is because your lower abs are responsible for flexing your spine, which pushes the chest forward and opens up your hips. If you want those same results, you’ll need to incorporate seven different exercises into your routine. After doing a whole lot of research on the best ways to build abs, I can confidently say that a good core workout will certainly get you closer to your dream abs. But, you might ask, what 7 exercises are useful for building a strong core? Well, here is a short list of the best exercises to build the abs and strengthen the core.

Are ab benches effective?

There are many ab exercises you can do at home, but if you’re looking to focus on your midsection, it’s best to do them on a bench. These can be found at health clubs, gyms, and many speciality stores. There are many different kinds of ab benches, but the most important thing to consider when buying one is the type of padding. Not all benches are the same, and some are made of foam and others have harder vinyl or plastic padding. There are also different levels of firmness, so make sure to do some research and find out what type of padding is most comfortable for your body. As the weather gets colder and people start wearing heavier winter clothes, so do their abs. If you have a tight core, and don’t have a great ab workout, you may want to invest in an ab bench. Ab benches are different than exercise benches. These devices allow you to do sit-up exercises. They are also known as fitness equipment, ab machines or ab rollers.

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