Abdominal muscles are one of the most important muscle groups in the body, but few people know how to target them specifically.
The best way to ensure that you’re targeting your abdominal muscles is to incorporate the right exercises into your workout routine, and these five decline ab bench exercises will help you do just that.
They’ll help you strengthen your core while also blasting away fat all over your body, and they can easily be performed as part of any workout program or routine. Get started on these today!
What Exercises Can You Do On An Ab Bench?
In order to perform decline ab bench exercises, you will need a decline ab bench or an adjustable weight bench.
The most common decline ab exercises are crunches and sit-ups.
In addition to these 2 basic movements, however, there are many different exercises you can try that target your abs in a variety of ways.
Whether your goal is to lose belly fat or tone up your core muscles, incorporating variety into your workout routine can help keep things interesting and exciting!
Use these 5 exercises as inspiration for new and challenging routines
Is A Decline Bench Good For Abs?
When it comes to losing weight, there are plenty of ways to do it.
If you’re looking for a way to tone your stomach without sitting on a stationary bike or treadmill while you watch television, it’s going to be pretty hard to top decline ab bench exercises.
For one thing, doing these workouts can burn calories and build muscle.
Even better, because they target your abs, you can achieve that flat tummy that makes all of your clothes look good (and feels great).
Why is a decline bench so effective? We’ll tell you more below.
Related Post: 18 Best Weight Bench Exercises – Ultimate Weight Bench Exercise Guide
How Many Core Muscles Are There?
The core muscles are so-called because they form a sort of cradle for your torso, including your hips, abs, and lower back.
The term core was coined to include these muscles because their placement is central to your stability and balance.
Transverse Abdominis
The transverse abdominis (TVA) is a deep abdominal muscle that supports and stabilizes your back.
It can be particularly useful for overweight individuals, as it acts like an internal corset to support posture and create a slim waistline.
TVA exercises involve contracting your abs in rotation, side-to-side, or up and down motions to shape your torso from within.
Examples of TVA exercises include planks, crunches, and reverse crunches.
This muscle also plays a role in strengthening your torso against injury from compression during activities such as running or lifting heavy objects.
Because it is so important for back health, you should engage in at least 15 minutes of TVA exercise daily by doing sit-ups or crunches at home when possible.
External Obliques
These muscles run diagonally down from your lower ribs to your pelvis. They help you twist, side bend, and rotate your torso.
You’ll need to strengthen these muscles for any sport that involves throwing or swinging an object or for a sport like a tennis where you use a racquet that rotates in your hand.
External obliques can be strengthened with cable rope twists, weighted side bends and dumbbell side bends.
It’s also helpful to do reverse crunches while lying on a decline bench as they work in conjunction with external obliques to help you stabilize as you move up and down through different positions.
Your lower abs also work alongside these muscles so make sure not to ignore them! Try our 10-minute core workout at home!
Internal Obliques
As their name suggests, internal obliques are located deeper inside your body.
This is why they’re usually not visible from your side profile, as they cause a more inward curve to your waist.
A benefit of having stronger internal obliques is that they can help you rotate and bend sideways.
Therefore, it’s good for your health to practice those two movements regularly with decline ab bench exercises.
For example, you can perform side bends with weights in each hand or by holding onto a chair when you reach behind and try to touch your toes or lift them up towards you.
You can also rotate forward by putting your hands on a chair or exercise ball and then twist from side to side as far as possible.
Rectus Abdominis
The rectus abdominis is what most people mean when they refer to a six-pack, and for good reason.
This muscle, which runs vertically along each side of your abdomen, has a starring role in many bodybuilding competitions.
In fact, if you want an entire eight-pack, you’ll need to make sure that your rectus abdominis is as visible as possible.
Are Benches Good For Ab Exercises?
A bench can be used in a number of exercises that challenge your core muscles.
Your core is responsible for stabilizing your body, making it especially important to use a bench when training.
Ab benches are convenient because they provide padding and support while holding you steady.
While there are many types of ab exercises you can do on an ab bench, there are three main ones you should start with.
Each can be done using dumbbells or no weights at all, as well as with different levels of intensity.
If you have access to an ab bench, try adding these three exercises into your workout routine!
Related Post: Top 10 Ab Bench Exercises – How To Get A More Intense Core Workout!
10 Best Decline Bench Ab Exercises
There are so many ab exercises out there but not all of them work for everybody.
Every person’s body is different and responds differently to various exercises.
In order to achieve a flat and toned stomach, you have to choose exercises that help target specific abdominal muscles which can then be built upon over time with repetition and practice.
While every person is different, we’ve rounded up some of our favorite ab exercises to help burn fat, strengthen your core, improve your posture, and prepare for bikini season!
Choose a combination of these 10 best decline bench ab exercises and build yourself a strong set of core muscles!
Try out my 12 beginner core workout below!
1. Reverse Crunch
This exercise is best for people who want to lose weight and tone their abdominal muscles.
The reverse crunch targets your lower abs, just above your hipbone.
Lying on a decline bench with your feet flat on the floor, bring your knees in toward your chest as far as you can go without lifting your hips off of the bench or using momentum.
Your chin should be tucked into your chest throughout all reps of every set; inhale during that portion of each rep, and exhale as you return to the start position.
2. Incline Leg Raise
Lie on a decline bench and keep your arms extended at your sides, then raise your legs until they are perpendicular to the floor (knees bent).
Slowly lower them back down.
Aim for 3 sets of 8-12 reps with 30 seconds of rest between sets.
This exercise works abdominal muscles in both the upper and lower body simultaneously which will help you burn more calories in less time than other standard exercises that only work the upper or lower body.
3. Decline Crunch
The decline crunch works to help you burn fat by strengthening your core and upper abs.
Lie flat on your back with your legs raised and fully extended.
Crunch upwards, so that your shoulder blades are off of the bench as well as your head.
Slowly lower yourself back down to starting position.
Be sure to exhale at both ends of each repetition.
Complete 10-15 repetitions, 2-3 sets, 3 times per week for effective results.
4. Russian Twist
Begin with your back on a decline bench, your feet flat on the floor.
Your hands are at your sides, holding on to a medicine ball.
Lift your torso off of the bench and twist left so that your right elbow touches your left knee.
Return to start position and repeat right side. Continue alternating sides for one minute.
5. Leg Raises
For a great way to work your abs and hip flexors, try leg raises on an incline bench.
This exercise can be performed with or without weights.
Simply lift your legs up and hold them straight in front of you for several seconds before slowly lowering them back down to starting position.
Repeat for 20 reps for 3 sets.
If you’re looking to use some added resistance, grab a weight plate and place it under your lower back while performing leg raises.
Related Post: Pull Up Bar Exercises For Abs
6. Hyperextension
Lie face down on a decline bench and place your hands behind your head.
Raise yourself up by extending your arms, then slowly lower yourself back to starting position.
Performing hyperextensions on a decline bench will help you tone those rear-end muscles (glutes) and strengthen your back, which can help improve posture when sitting at a desk all day.
Adding weight plates to an exercise bar can also increase difficulty and intensity.
7. Overhead Sit Up
Lie on a decline bench with your legs extended and your feet resting on an elevated surface.
Hold a weight plate behind your head, arms straight, palms facing each other.
Tuck your chin to your chest and raise your arms until they are parallel to the floor.
Slowly lower them back down to start position.
Do eight repetitions before setting down the weight and switching sides.
8. Decline Twisting Sit-Up
Lie on your back, bend your knees and place your feet flat on a decline bench.
Rest your arms alongside you with your palms down.
Inhale, sit up, exhale, and twist to one side as you lower back down.
Do 10 to 15 repetitions per side.
9. Decline Flutter Kicks
Lie flat on your back with your shoulders and head propped up on a bench or chair.
Rest your heels right at the edge of another bench or chair with legs bent at 90 degrees.
Point your toes toward your body, then lift one leg out to a 45-degree angle while keeping both knees straight.
Lower it back down, then switch to doing flutter kicks with both legs simultaneously.
10. Decline Bicycles
While bicycle crunches are typically a favorite among core exercises, they can get boring and aren’t exactly effective.
Try cycling on a decline bench if you want to spice up your routine.
Not only is it more challenging than regular bicycles, but it also works your obliques while sculpting your abs.
Additionally, every rep will keep your heart rate elevated so you’ll continue burning calories long after completing a set of these bad boys.
Related Post: Calisthenic Ab Workout
Final Mop Up
There are many ways to lose weight, but going on a diet is usually one of the most common methods.
We hope these tips will help you achieve your goal safely and quickly.
Next have a read of this article The Ultimate Bruce Lee Ab Workout – How To Get Ripped Like Bruce Lee!
If you like free stuff then download your FREE copy of my Ebook – Train Wherever The F*ck You Want.
If you want to learn more about dieting and how it can help you achieve your goals, please check out our other related articles, or feel free to leave a comment below!
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