Lounges, rollers, wheels, blasters: There are plenty of gimmicky accessories you can try to get an ab workout. But don't forget the trusty ab bench, which you can find at almost any gym. The small, angled bench, which allows you to lock your legs in place, facilitates the ideal position to do a crunch or sit-up. Remember to focus on using your core muscles to drive the motion behind these exercises. Concentration is key to an efficient abdominal workout.
Sit-Ups
Lie down on the bench with your legs locked in place. Place your hands behind your head and lock your fingers. This is the starting position. Use your core muscles to lift your upper body until you are sitting straight up. Pause, then slowly let yourself return to the starting position. Keep your back naturally straight throughout the movement. Place a barbell plate on your chest (holding it with your arms) during the exercise to increase the challenge.
Frog Kick
Sit at the end of a bench and place your hands palms down behind you. Lean back a few inches and lift your legs straight out in front of you. Simultaneously bend your legs and bring your knees in towards your chest. Slowly straighten out your legs and return to the starting position. Repeat. Keep your abs tight and don't let your feet touch the ground. This exercise hones in on your lower abs.
Crunches
Lie on the bench and either lock your legs in or bend your knees and put your feet on top of the foam roller. Place your hands behind your head and lock your fingers. This is your starting position. Lift your shoulders off the bench using your core muscles. Imagine pulling your chest up towards the ceiling. Pause at the top of the position, slowly lower yourself back down, and repeat. Place a barbell plate on your chest (holding it with your arms) during the exercise to increase the challenge.
Oblique Crunches
Lie on the bench and lock in your legs. Put your right hand behind your head and the other on your thigh. This is your starting position. Raise your upper body while twisting your torso to the left. Keep crunching until your elbow touches your left knee. Pause, then slowly return to the starting position. Switch hands and twist to the right side to work your opposite obliques.
Hip Raises
Lie down on the bench with your legs free. Grasp the bench with both hands outside your head and point your legs vertically. Keep your knees slightly bent but in line with your hips as you flex your waist to raise your hips off the bench. Pause, return to your starting position and repeat. This exercise works the lower abdominals and hips.
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