Your abdominal muscles are versatile in the different ways they can be developed through exercise. You can work your abs lying on the floor, seated in a chair, standing up or with the help of a bench. Abdominal bench exercises work your abs from a slightly different angle than the floor, using gravity and leverage to help create the burn.
Straight Leg Raise
Doing a straight leg raise on a bench may be hard on your lower back, so move slowly if you have back troubles. Lie on your back and grab the sides of the bench just below your head. Keep your legs together and raise them straight up. Lower your legs, but do not allow them to rest on the bench. If you are advanced and have strong abs, move toward the end of the bench so your legs are completely off the end as you do the exercise.
Leg Pull-Ins
Leg pull-ins are also done on a flat bench, but instead of lying back, you are propped up on your elbows. Slowly bend your knees and pull them up toward your chest. Pause for a moment when your knees are bent as far as they will go, and then extend your legs straight out, but do not rest them on the bench.
Incline Sit-Up
An incline bench specifically designed for abdominal work will cause you to work against gravity and provide a challenge for your abs. A straight sit-up on an incline board is a classic movement that works your abs and hip flexors. To do the sit-up, hook your feet under the pads at the top and lie back. Place your hands behind your head or crossed on your chest and use your abdominal muscles to raise your body to the top. Move in a controlled fashion so momentum doesn't come into play. You can go part of the way up in a crunch if the full sit-up is too difficult. If you find it too easy, add weight by holding a weight plate on your chest or behind your head.
Incline Twisting Crunch
Adding a twist to your sit-up or crunch on the incline bench brings your oblique muscles into play. As you come up in a traditional sit-up or crunch, twist your torso slightly so your shoulder points toward your opposite knee. If you are a boxer or martial artist, throw a punch with your twist at the top of the movement.
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