Most people use the ab workout bench for only doing sit-ups. They are unquestionably excellent bench ab exercises to strengthen and flatten your stomach.
However, there are many other moves that we can do on the bench to strengthen the lower and upper abs, even your lower back. This way, you can have complete core training at home.
Within this post, I collected various decline ab bench exercises, which I also do.
Shopping guide for home: Best adjustable sit up bench reviews for home gym
What exercises can you do on an ab bench?
Within this video, you can learn different decline bench exercises. With the help of them, you can strengthen all your core muscle groups, i.e., your obliques, and lower/upper rectus abdominis.
If you have some experience in abdominal 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.
1. Reverse Crunch
When you do it, you need to raise your hips as high as possible and hold your torso for a second. The higher the hip lift, the better the tension. Your legs must be stretched and kept vertically. Do not be brandish. Do the movement by using only your abdominal muscles. It strengthens the upper abs effectively.
2. Incline Leg Raise
Leg lift is a more complicated movement since you have to raise your legs. I always lower my legs down slowly. This sort of contrary action is an excellent method to strengthen muscles oppositely. It works the lower portion of the abs well.
As you breathe in, raise your legs near a right angle with the hips, and at that moment, lift your hips. At that point, pull your legs so your knees almost reach your head. Lower your hips and then your legs until your heels are just touching the bench or floor, slowly and with a controlled motion.
3. Decline crunch
Crunch is a classic core exercise that we usually do on the floor. However, by doing on a decline bench, it is 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 let them when you are down. If you feel pain in your abs, that means you do the decline ab crunch well.
You can do side crunches, which are better for oblique. The movement 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 cases, that is because of poor performance or the lack of core strength.
Learn how to use a sit up bench correctly here.
5. Weighted Twists with Medicine Ball (Russian Twist)
This is a powerful drill to train your oblique. You can use a med ball, weight plate, or dumbbell. 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 while during the twists.
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.
Related: Learn more weighted sit up exercises
6. Leg Raising on Bench
If you cannot do leg raising on a pull-up bar yet, you can start with the ab exercise bench. Since you lie on it, your back and upper spine are held, and you can do the full range of motion in a controlled form. If you find it hard, do knee raises instead. These incline moves are beneficial for the lower abs.
7. Hyperextension
Hyper is a useful exercise to strengthen the lower back, glutes, and posterior chain. It is good prevention for back pain. You can do it on the floor, but the range of motion (ROM) is limited. To get a more extended ROM, which is beneficial for strength, you can use the ab bench with the following trick.
- Set the angle of the back pad to between 20-40 degrees position.
- Lie on the board on your stomach and fix your feet between the rollers.
- Put your hands behind your head.
- Slowly pull your upper body up as far as you can.
- Stop for a moment.
- Lower your torso back to the starting position.
Here is another picture of more movements.
8. Decline Bench Press
Decline bench presses are chest training exercises done with the bench tilted 15 to 30 degrees. In this position, your upper body is on a downward slope, allowing you to exercise your lower pectoral muscles as you push the weights away from you. Bench presses on decline can help define your pecs and also work your shoulders and triceps.
How does this exercise strengthen your abs? In this decline position, your core is activated to keep the stability of your body. For this exercise, you can use an adjustable weight bench as well.
Sample Incline sit up bench workout
All the muscles of the core should be exercised during a good workout. This includes the abs, obliques, and lower back. Therefore, we should do at least three types of abdominal exercises to target the core from various angles. This is a simple ab bench workout that targets all the parts. Do it 2-3 times a week. The number of reps and sets depends on your level of fitness. You can also use weights but be very careful with the proper form.
| Reverse Crunch | 3×15 |
| Decline Russian Twist | 3×15 |
| Hyperextension | 3×15 |
FAQ
Does the ab bench work?
Just like any other exercise or workout equipment, it works if you use it with the right technique, I mean, you should focus on the correct forms. The benefit of sit-up bench exercises is that by altering the angle of the board, we can get more difficult resistance to which the ab muscles must adapt. So, they keep growing.
Is an abdominal bench worth it?
Well, that depends on your current fitness level and goals. If you are a beginner, you don’t need this machine since the traditional bodyweight ab workout will do. Plus, those basic bodyweight abs exercises will help to strengthen your core to be ready for the bench. If you have been working out for some time and you feel your current ab workout doesn’t support your development, then workout benches can help to add additional resistance to the movements. Hence, the muscles keep growing to adapt to the new impact.
Conclusion
As you see, a sit up bench can be used in many ways to do various workouts. However, to have a flat stomach, you need to concentrate on healthy eating and lower your body fat. Another useful exercise bench to work your abs at home and your lower back is a Roman chair.