Most of the people use ab bench for only doing sit-ups that are unquestionably excellent exercises to strengthen and flatten and strengthen your stomach.
However, there are many other moves that we can do on this fitness equipment for strengthening lower and upper abs, even your lower back. This way you can have a complete core training at home.
Within this posts, I collected various decline ab bench exercises, which I also do.
Recommended: Best adjustable sit up bench reviews
Top Sit Up Bench Exercises
Within this video, you can learn different decline bench exercises. With the help of them, you can strengthen all your core muscles, i.e., your oblique, and lower/upper rectus abdominus. If you have some experience in training, do not rest for a long time between sets. This way, your heart rate will be high, and that helps to burn belly fat and to lose weight more efficiently.
Incline sit up bench workouts
1. Reverse Crunch
When you do it, you need to raise your hips as high as possible and hold it for a second. The higher you push your body, the better the tension. Your legs must be stretched and kept vertically. Do not brandish. Do the movement by using only your abdominal muscles. It strengthens the upper abs effectively.
2. Incline Leg Raise
This is a more complicated movement since you have to raise your legs. I always lower my legs down slowly. This sort of contrary motion is a great way to strengthen muscles oppositely. It works the lower portion of the abs well.
3. Decline bench crunch
Crunch is a classic core exercise that we usually do on the floor. However, by doing on a decline bench it more efficient. It is essential to concentrate on the movement and do it slowly raising your chest high. Contract your abdominal muscles as you can, and do not realize them when you are down. If you feel pain in your abs, that means you do it well.
You can do side crunches, which are better for oblique. The motion is nearly the same, but you concentrate on your sides.
In this video, you can see some other activities which are maybe a bit harder but train your entire midsection efficiently.
4. Decline sit ups
It is a fact that sit-ups on the floor are great to strengthen your core. But, by using an adjustable ab bench, we can maximize the results since we can get harder resistance. A lot of trainees do not use this equipment because they have pain in their lower back. In most of the cases that is because of the poor performance. Learn how to use a sit up bench correctly here.
5. Medicine Ball Abdominal Exercises
This is a powerful drill to train your oblique. You can use a medicine ball or any other weight. But be careful! Do not use a too heavy tool! It can harm your lower back. To get the best result, you need to do the diagonal movement properly. You have to feel that your sides work.
Circling is another efficient practice to train your oblique, but it is not easy. You need to keep your back straight and warm up your lower back before you do it.
6. Leg Raising on Bench
If you cannot do leg raising on a pull-up bar yet, you can do it on the bench. Since you lie on the bench your back and upper spine is held, and you can do the full range of motion in a controlled way. If you find it hard, do knee raises instead.
Here is another picture for more movements.
As you see, a sit up bench can be used many ways to do various workouts. However, in order to have a flat stomach, you need to concentrate on healthy eating and lower your body fat. Another useful fitness equipment to work your abs at home and your lower back is a Roman chair.
Ab coaster or sit up bench?
If you want to invest into an ab machine for home use, I suggest buying a sit up bench. It is far more effective and as you see you can do wide variety of exercises on it.
Is an abdominal bench worth it?
Adjustable benches are really good fitness equipment. So, my answer is yes.