If you're looking for an ab workout, the flat bench is a great place to start. It's the perfect surface for performing ab exercises that require you to lie down and lift your legs or arms off of it. If you've never tried doing this kind of exercise before, start with something simple like a stability ball crunch or plank roll before moving onto more advanced moves like decline dumbbell sit-ups or weighted sit-ups. These will help build strength in your core while making sure that your spine stays healthy throughout any exercise routine!
1. Kettlebell Roll
Perform the exercise by lying facedown with your feet together and knees bent, holding a kettlebell in one hand. (If you don’t have a kettlebell, use a dumbbell instead.)
Keeping your back flat on the floor, rotate your torso to one side so that your arm is perpendicular to your body. Be sure not to lift off of the ground as you do this!
When returning to start position, roll over onto both shoulders before switching sides with each repetition for three sets of 12 reps apiece—that's 36 total repetitions! Rest for 90 seconds between each set. This move works out every muscle in your core from head to toe: glutes (butt), abs (stomach), lower back and obliques (side muscles).
2. Ab-Wheel Rollout
The ab-wheel rollout is a favorite of many. It was made popular by celebrity trainer Jillian Michaels, who uses it as part of her "Rockin Abs" workout. You can modify the exercise by performing it on your knees or resting your hands on an incline bench instead of a heavy bag. If you choose to use an incline bench, place the bench at a low angle and brace your core before beginning each repetition.
To do the ab-wheel rollout:
Place both hands on top of an ab wheel or resistance band placed against a wall (if using). Keep your spine in neutral alignment throughout this movement; don't let it sag forward or arch backward.
Roll up toward the ceiling until your arms are straight and then roll back down to starting position. Repeat for desired amount of repetitions.
Rest 60 seconds between sets.
3. Weighted Sit-Up
Lie on the floor with your knees bent and feet flat on the floor, approximately shoulder-width apart.
Grab a dumbbell in each hand and hold them over your chest with straight arms (the weights should be about six inches from your shoulders).
Use an abdominal brace, which means that you pull in your lower abs so that they are contracted and tight before you begin each rep of this exercise. You'll also need to keep breathing throughout; don't hold your breath!
Begin by raising both hands off of the floor by bending at the elbows until your upper back is almost parallel to it (do not push up from here). Return slowly back down under control until arms are fully extended at sides again while keeping abs contracted throughout entire range of motion (don’t just let momentum do all work for you!), then repeat movement for desired number of reps before switching sides if needed
4. Decline Dumbbell Sit-Up and Press
To perform this exercise, you'll need to use a pair of lightweight dumbbells.
Grab the dumbbells and lie on your back with them at your sides.
Keep your feet flat on the floor, knees bent and feet flat on the floor.
Keep your hands at your sides with palms facing down and elbows bent 90 degrees so that they are in line with your shoulders. Your upper arms should be perpendicular to the floor at all times..
Keeping these things in mind we can move onto how to perform the actual movement of this exercise which is;
Raise both arms until they touch over head then lower back down to starting position again (this happens during rep one), but do NOT rest between reps! If you're doing a set of 20 then do sets of 10 second pushups after each set of 20 situp/presses (so not resting).
5. Stability Ball Crunch
To use a stability ball, sit on it with your back against a wall and your feet flat on the floor.
Lift your hips up to sit on the ball while keeping your lower back in contact with the wall.
Put both hands behind your head with fingers interlocked and elbows pointing up towards the ceiling (this will be used for support).
Pull in stomach muscles and lift from pelvis up to shoulder blades off of ball; hold for 1-2 seconds before returning slowly to starting position (don't let shoulders touch floor). Repeat for 8-12 reps, working up to 3 sets total when able to do more than 12 reps comfortably without straining yourself too much during each set
6. Stability Ball Plank Roll
Start in a plank position with hands on the stability ball.
Roll the ball out to one side, then back to center. Repeat for 1 full set.
Keep your core tight and hips level; do not allow them to sag or raise off of the floor.
7. Flat Bench Lying Leg Raise
Lie on the flat bench with your feet on the floor and your back pressed against the bench. Lift your legs so that they are parallel to the floor, forming a 90-degree angle with your body. Hold for several seconds, then lower them back down to complete one rep. Repeat for the desired number of reps and sets.
You can get a great abs workout on a flat bench.
You can get a great abs workout on a flat bench. You can use a weighted bar, or you can do the exercises with your own body weight.
Flat Bench Ab Workouts:
Use a flat bench and place your hands into the L grip position on either side of the bar.
Lower yourself down until your elbows are at 90 degrees.
Push yourself back up to lift while maintaining perfect form throughout the entire movement. Repeat this exercise for 10 repetitions as part of your abdominal workout routine, or do more sets if you want to increase your strength level even more over time!
Another option is to use an exercise ball instead of using weights! Just place it between your lower back and torso so that it supports some of the weight when doing these types of exercises (or use both hands).
So there you have it: seven great ab workouts that can be done on a flat bench. If you’re looking to build your core strength and get sculpted abs, these exercises will help you reach your goals faster than ever before!
