A sit-up bench is an apparatus found in most gyms that's designed to work the muscles of your core or midsection. A strong core is important for proper posture and to protect your lower back against strain. A sit-up bench usually has padded rollers on one end for you to secure your feet. It's adjustable to lie flat or on an incline to appeal to different fitness levels. You can perform several different exercises and workouts on a standard sit-up bench.
Decline Full Sit-Up
Performing full sit-ups is a classic exercise for a sit-up bench. Sit-ups work the rectus abdominis muscles at the front of your midsection. To do sit-ups on a bench, sit on the bench with your feet at the top and secure them under the pads. Lie on the bench so your head is near the bottom, then curl up as far as you can, lower yourself and repeat. You can make it more difficult by hold a weight plate on your chest or by alternating twists at the top.
Frog Kicks
The frog kick works best if the sit-up board is adjusted to a flat position. Sit near one end of the bench with your hands holding the bench under your hips. Lift your knees toward your chest as far as possible, then slowly kick them straight out as you lean back slightly. Hold your legs out for a moment, then repeat.
Decline Reverse Crunch
For the decline reverse crunch, your head is at the top of the bench and feet are on the bottom. You have to reach up and over your shoulders to grab onto the bench. Then bend your knees and move them to your chest before lowering back. You must keep your knees bent through the full range of motion.
Decline Straight Leg Raise
A decline straight leg raise takes place in essentially the same position as the reverse crunch, only your legs remain straight throughout. Lie on your back with your head near the top and hands behind your shoulders holding on. Lift your straight legs toward your head, then lower them without resting them on the bench. Stop this exercise if you feel any low back pain at the bottom of the movement.
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