The bench is a long, flat padded board that has durable steel legs. It is commonly used to train the chest with exercises like bench presses, flys and push-ups. When you want to work your abs on the bench, you have several exercises to choose from. Work your upper, lower and oblique areas to ensure that you target your whole stomach.
Reverse Crunches
Reverse crunches target the lower abs, and they are done from a face-up position with your hands grasping the end of the bench behind your head. After lifting your legs, bend your knees 90 degrees and level your shins to the bench. Steadily pull your knees up toward your chin and squeeze your abs forcefully. Slowly extend your legs back out and repeat. To place more emphasis on your obliques, alternate pulling your knees to each side of your body.
Leg Pull-ins
Pull-ins are similar to reverse crunches because they target your lower abs, but your body is in a different position. Sit lengthwise on the bench with your legs out straight and hands grasping the edges of the bench behind you. While leaning backward, pull your knees into your chest as you lean forward. Squeeze your abs forcefully, slowly lower and repeat.
Roman Chair Sit-ups
Roman chair sit-ups require a bench and a weighted barbell that is parallel to the bench on the floor. Sit on the bench with your hands on your hips and hook your lower legs under the bar. Slowly bend backward until your back is approximately parallel to the floor, raise your torso forward and repeat. When lowering and raising your body, feel your abs contracting.
Hip Raise Leg Lifts
Hip raise leg lifts work your lower abs, and they are done from a face-up position. Lie on your back with your legs extended straight out and at a slight upward angle. After grasping the end of the bench behind your head, lift your legs toward your chest until your body forms a 90-degree angle, then lift your hips off the bench and push your feet toward the ceiling. Slowly lower your body back to the starting point and repeat. To target your obliques, alternate twisting your hips in a corkscrew movement with each repetition.
Long Lever Crunches
Long lever crunches work your upper abs from a face-up position on the floor. Prop your heels up on the bench, bend your knees and extend your arms straight behind your head and up at a slight angle. After clasping your hands, lift your shoulders off the floor, move your torso forward and squeeze your abs forcefully. Slowly lower yourself back down and repeat.
Seated Rotations
Seated rotations work the obliques, and you need a medicine ball to do them. Sit on the end of the bench with the ball held straight in front of your chest. Keeping your lower body still, rotate your torso side to side in a steady motion, moving the ball as far as possible in each direction.
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