Multiple pieces of equipment can be used to perform abdominal training, including a decline bench and a flat bench. You can use this exercise equipment to work your whole abdominal area--the lower abs, obliques and upper abs. Executing proper form is the most important thing to consider when doing ab workouts.
Leg Pull-ins
Leg pull-ins done on a flat bench target the lower abs. Sit lengthwise with your hands grasping the edges of the bench behind you and your legs out straight. You should be leaning backwards at this point. In a controlled motion, draw your knees into your chest as you lean forward and squeeze your abs for a full second. Slowly reverse the motion and repeat 15 to 20 times.
Hip Raises
Hip raises are performed on the flat bench. Lie face-up with your legs straight and up at a slight angle. While holding onto the bench behind your head, move your legs in toward your body and push your hips up. Your feet should parallel the ceiling and your body should from a 90-degree angle. Hold for a second, slowly lower your hips to the bench and then lower your legs back down, stopping them just short of parallel to the floor. After holding this position for a full second, lift them back up repeat for 15 to 20 reps.
Russian Twists
Russian twists done on a decline bench target your obliques. Hook your lower shins under the padded support and lie flat on your back. After extending your arms in front of your chest, clasp your hands and lift your shoulders off the bench. Once your back forms approximately a 90- degree angle to the bench, rotate your body to the right and left. When doing this, try to get your arms parallel to the floor. Perform 15 to 20 reps going both directions. For more of a challenge, hold a medicine ball or weight plate in your hands.
Push Crunches
Push crunches are done with a decline bench and a barbell. Lie back on the bench with your lower shins braced under the padded support and the barbell held straight above you with your hands shoulder-width apart. In a steady motion, lift your shoulders off the bench and push the barbell straight towards the ceiling. After squeezing your abs forcefully for a second, slowly lower and repeat 15 to 20 times.
Elevated Crunches
Elevated crunches are done with the flat bench, and target your upper abs. Lie face-up on the ground with your knees bent and heels propped up on the bench. Your body should form a "T" with the bench at this point. After placing your hands on the sides of your head, lift your shoulders off the floor and curl your body forward, squeezing your abs forcefully. Slowly lower yourself down and repeat for 15 to 20 reps.
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