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December 02, 2021 4 min read

It is not difficult to find that the weight bench has gradually become the object of most people's favor. It has become an indispensable piece of home exercise equipment in gyms and most people's homes. Although it is simple and compact, it can meet almost all weightlifting exercises. If you just feel that you can only do weightlifting exercises on a weightlifting bench, then you are wrong. We can use it to effectively exercise the muscles of our whole body. The abdominal muscles are an important part of the core muscles, so now we mainly teach you how to use it to exercise our abdomen. When it comes to abdominal exercises, sit-ups, the most basic type of exercise, must first come to our minds. Sit-ups can indeed help us exercise our rectus abdominis very effectively, but our abdominalsare mainly composed of the three layers of muscles: the transverse abdominis, the obliques, and the rectus abdominis. If you want to have the deepest level of abdominal muscles, the types of exercises must be enriched.

Different types of weightlifting benches have different effects on our exercises. There are 5 types of common weightlifting benches on the market. The most common bench in a gym is a flat bench, which has no accessories or functions. The second type is an adjustable weight bench that can adjust the angle of the backrest. When doing abs exercises, the adjustable bench provides more possibilities. Olympic gym bench suitable for professional athletes can usually be equipped with a variety of accessories, such as push racks, squat racks, knee pads, to lock the legs in place for abdominal exercises or leg stretches. And two weightlifting benches designed for dedicated movements. And two weightlifting benches designed for specific movements. One is the abdominal bench, which can adjust the inclination or descent, and has casters so that the feet can be locked during exercise. The other is the Preacher curl bench, which mainly exercises the tips of your biceps. Among all these benches, the best choice for most people is an adjustable weight bench.

Seated Abs Crunch
Seated abs crunch can exercise our core abdominal muscles very well, and at the same time exercise our leg muscles, which will test the stability of the abdomen. The specific approach is as follows:
First sit on the exercise bench and grab the flat bench with both hands. Then lean back slightly, lift your feet off the ground and stretch back and forth. When moving back and forth, always feel your abdomen exerting force, pulling your knees up toward your shoulders. Make sure to move your shoulders down to your knees at the same time, but do not bend your back.Repeat 3-4 groups, 15 times in each group.

Seated Abs Crunch

Straight Leg Lifts
This exercise can stimulate the rectus abdominis. In addition to exercising the core muscles, your hip and leg muscles will also be activated. The specific approach is as follows:
Lay your upper body flat on the training bench, and hold the edge of the bench with your backhands. Bend your knees slightly and raise your legs so that your feet point towards the ceiling. As you exhale, lift your hips from the bench and push your feet up so that your feet are higher than the top of your head. Slowly return to the starting position. Repeat 3-4 groups, 15 times in each group.

Decline Twisting Sit Up
Decline twisting sit up is an enhanced version of descent sit-ups. Exercise your transversus abdominis and oblique muscles by rotating the abdomen or so. The specific approach is as follows:
This action requires adjusting the angle of the weight lifting bench and lowering the backrest at an angle of 30-45 degrees. Bend your knees, lock your feet on the bench, and clasp your hands behind your head. Lift the torso up to the feet, while rotating around the torso, and use the elbows to squeeze down on the body. Slowly lower to the starting position. At the same time, remember to alternate back and forth on each side during exercise. Repeat 3-4 groups, 15 reps for each group.

Decline Twisting Sit Up

Elevated Leg Plank
This exercise is very helpful to increase the endurance of the abdomen, and at the same time comprehensively exercise the erector spinae, transverse abdominis and rectus abdominis. The raised leg plates will strengthen the abdominal, shoulder and back muscles. The specific approach is as follows:
Enter the flat position perpendicular to the bench, and place your elbows on the ground below your shoulders. Lift your legs behind you and place your toes on the bench. Don't let your hips sag toward the floor, keep a straight line with your body, and don't tilt your head. Keep it for about 30 seconds.

All of these movements can effectively help you exercise your abdominal muscles. At the same time, many new skills have been developed for your weight bench. As long as you have the courage to stick to it, you will be able to develop perfect abs.

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