Finding the time to work out can be hard. Between work, family, and friends you can feel like you have no extra time to find individually for each. If you’re looking for a way to stay in shape that doesn’t take a lot of time and effort, we’ve found that the flybird weight bench has been a great option to consider. It will help you build your abs, increase your strength and improve your performance also. When it comes to being able to lose weight effectively, Flybird Weight Bench has proven to get results while saving you time.
Finally, a home ab workout that works! Not only is this workout simple and easy to follow but it will get you great results. It's a favorite because it's so effective.
Warm Up
The most important part of your workout is your warm up! It gets your blood pumping, your muscles activated and helps protect you from injuries.
My simple warm up routine:
- 20 Push Ups
- 20 Squats
- 20 Rows
Getting your body moving the right way from the start is going to give you a better workout!
Bench Crunch
A bench crunch is great for your upper abs. Start by putting your feet on the bench. Hold yourself up with your arms straight behind you and then crunch up towards the ceiling. Go slowly so that you feel the burn in your abs rather than momentum doing the work. Do three sets of 15-20 reps.
Leg Raises
The leg raise is one of the easiest exercises you can perform in your home to strengthen and tone your lower abdominal muscles. Begin by lying on the floor with your back flat against it. Place your hands palms down at your sides. Slowly raise both legs straight up towards the ceiling until they are perpendicular to the floor. Return to the starting position, but stop just short of touching the floor (this will prevent momentum from taking over). Complete three sets of 12-15 reps.
Sit-ups
Sit-ups are the most common abdominal exercise and perhaps the most effective.
Lie down on your back, with your knees bent and your hands behind your head. Tighten your abdominals, exhaling as you lift your body up and forward until you touch your knees with your elbows. Lower yourself back down, inhaling as you do so. Repeat.
Decline Reverse Crunches
The Decline Reverse Crunches are a great exercise to strengthen your lower abs. Here's how to do it properly:
Lie on the bench with your head hanging off the end and hold a dumbbell between your feet.
With your lower back pressed flat into the bench and your hips off the end, raise your legs until they're perpendicular to the floor. Make sure you don't arch or strain your back during this movement.
Contract your abdominal muscles and slowly lower your legs as far as you can without lifting the butt off the bench.
Pause and return to the starting position. Do not rest at any point in this exercise.
I hope you enjoyed this workout! Start an in-home ab workout routine today with the Flybird weight bench.
