While men aim for strong abs in the form of a six-pack, women are mainly concerned with burning fat deposits and getting a flatter stomach. Both are possible with abdominal training. Situps and crunches can be done on a mat on the floor, but abdominal bench workouts are much more effective. It is offered in gyms, but you can also buy an abdominal bench to work out at home. Your abs have an important function, it's not just about the visual impact. They support your body and are partly responsible for your posture. Training with abdominal bench offers the advantage that you can perform various exercises on it. When working out for the abs, it is important that you always vary the exercises to achieve the desired training effect. This is possible when training with abdominal bench. If you are just starting to train, it is important not to overdo it at the beginning; furthermore, it is important to adjust the training bench correctly.
What you should know about training with an abdominal bench
The abdominal bench comes in different varieties, it is also called a negative bench with a downward incline. Different abdominal benches are adjustable, they can be adjusted straight or with incline. The bench has a cushion and a fixation for the legs. The advantage of training with abdominal bench is that you can not use your legs during the exercises to help and the workout is therefore not distorted. Training with an abdominal bench requires a lot of strength, which you will feel after a short time, especially in the form of muscle soreness. You should not repeat the exercises too often at the beginning of the training. When training with abdominal bench you train mainly the straight abdominal muscles, while the oblique abdominal muscles are supported. On a downward inclined ab bench you complete situps, while the straight bench is equally suitable for situps and crunches.
Workout with abdominal bench - crunches
Among the easy to moderate exercises when training with abdominal bench are the crunches, they are not as strength-intensive as situps and therefore well suited for beginners. For crunches, you need a straight bench on which you lie with your back. Depending on the design of the abdominal bench, place your feet on the shelf or place them under the fixation option. Keep your legs bent. Extend your arms forward with your palms facing up. Raise your head and shoulders slightly, aligning your neck and spine. Do not press your chin to your chest. Your final position is reached when you have rolled your upper body upwards. In this position, hold the tension for a brief moment, then slowly lower the upper body. Continue to hold the tension as you lower and do not rest your upper body completely on the ab bench. Depending on how far along you are with your workout, you can repeat the exercise 8 to 15 times.
Workout with abdominal bench - sit-ups
Situps on the downward inclined abdominal bench are among the most strength-consuming but effective exercises for the abdominal muscles. Here's how to do it:
- Lie with your back on the abdominal bench, fix your legs.
- The upper body must be completely straight, the lower back forms a slight hollow back.
- Angle your arms, touch the sides of your head with your fingertips.
- Exhale, straighten the upper body using only the strength of the abdominal muscles.
- The final position is reached when the upper body is at a 90 degree angle to the thighs.
- Lower the upper body, keep the muscle tension in the abdomen and do not rest the shoulders on the abdominal bench.
- You can now repeat the exercise.
Do not fake this exercise on the ab bench by taking momentum with your upper body.
Find now your suitable abdominal bench at an unbeatable price!
Editors fitnessmarkt.de (EA)
Photo credit: #141903018 Boggy stock.adobe.com
Published on: 15 October 2014