Incline Bench Exercises For The Abdomen

Incline bench abdominal exercises offer a challenging means of working and strengthening your abdominal muscles. If you are new to incline bench exercises, begin with the bench only slightly inclined. As your strength improves, gradually increase the incline of the bench. The American College of Sports Medicine recommends performing only 15 to 20 repetitions of each abdominal exercise.

Incline Bench Sit-Ups

This exercise works your abdominal core muscles as well as your hip flexors and your medial quadriceps. Lie on an incline bench with your feet at the inclined end and positioned under the roller pads. Place your hands behind your head or cross your arms across your chest. Contract your abs to raise your torso while slightly rounding your back. Continue up, bringing your elbows to either side of your thighs. Slowly lower back to the starting position, leaving 1 to 2 inches of space between your back and the bench at the bottom of the movement. For added resistance, hold a weight plate or medicine ball in front of your chest.

Incline Bench Torso Twist

Adding a torso twist to an incline bench sit-up will focus some of the effort on your internal and external obliques, which are the muscles that make up the sides of your abdomen. Position yourself on an incline bench with your feet on the inclined end and secured under the roller pads. Place your hands behind your head. Contract your abdomen to lift your torso upward toward your thighs. As you near the top of the movement, take your left elbow to your right knee. Pause here, then slowly lower your torso back to within 1 to 2 inches of the bench. Repeat the exercise, twisting your right elbow toward your left knee. Hold a weight plate or medicine ball over your chest for added resistance.

Incline Reverse Crunch

This type of crunch works the lower portion of your rectus abdominis and also intensely works your hips flexors. Lie on an incline bench with your head at the inclined end. Hold on to the top or sides of the bench to stabilize your body. Keeping your legs straight, contract your abdominal muscles and lift your legs to horizontal. Move your legs toward your torso as you roll your pelvis backward and raise your hips off the bench. At the end of this movement, your knees will be touching or nearly touching your chest. Hold this position for a count of one, then slowly lower your legs.

Incline Bench Flutter Kicks

Incline bench flutter kicks will intensely work your lower abdomen and hip flexors. Avoid this exercise if you suffer from low back pain. Lie on an incline bench with your head at the inclined end. Place your hands on the top or sides of the bench to secure your body in place. Lift your legs until they are parallel with the floor. Keeping your legs straight, lift your left leg 12 to 18 inches higher than your right leg. Lower your left leg and immediately lift your right leg. Continue to quickly flutter your legs until you have completed the desired number of repetitions.