Benefits of an Adjustable Ab Bench
You rarely see late night infomercials about the adjustable ab bench. This product does not require any hype. The ability to work abdominal muscles from a flat, incline or decline position means that you get a varied workout, which does not rely on any type of gimmick or celebrity endorser. Furthermore, an adjustable ab bench is one of the most versatile pieces of home exercise equipment. Although it can be used to tone the abdominal muscles, if you have a set of weights or resistance bands, it can also be used to work the upper and lower body.
Exercise Variations from the Incline Position of the Ab Bench
Although ab bench features will vary according to the manufacturer, all have a number of characteristic in common. They all will include an adjustable platform, as well as anchors for your feet. The three adjustable positions can accommodate varying levels of fitness. For example, if you are new to abdominal exercise, or if you have back or neck problems, place your head at the high end of an inclined bench. In this position, gravity will assist you in the sit-up exercise. While this position facilitates proper execution of the traditional sit-up, it can add a significant amount of challenge to the reverse curl exercise.
- Lie on your back with your head on the high end of the bench.
- Hold on to the handles above your head.
- Keep your knees bent.
- Inhale to prepare.
- As you exhale, draw your navel towards your spine and lift your lower pelvis from the bench. Your knees should remain bent. Straightening your legs to create momentum is
Since your abdominals are working uphill against gravity, this is an extremely challenging exercise. However, it bears a close resemblance to an abdominal training machine known as the Captain’s Chair, which, according to a study funded by the American Council on Exercise, provides the most efficient form of abdominal exercise.
Exercise Variations from the Decline Position of the Ab Bench
It is extremely difficult to perform a full sit-up with your head on the low end of an inclined bench. Unless you have strong abdominal muscles, flexors and a flexible lower back, you might find that you are using momentum to bring you into a full sit-up position. Fortunately, you can work up to the full sit-up by starting at the top of the bench, with your knees bent. Roll back until your lower back is touching the bench, and then roll back up.
Exercise Variations from the Flat Position of the Ab Bench
There are a number of exercises you can perform from the flat position of the ab bench. If you have a mat, you can lie on the floor and perform crunches with your feet on the bench, which will minimize the use of your hip flexors and add more intensity to the abdominal workout. If you do not have back or posture problems, you can add depth to your leg raises while lying on the ab bench. When you lower your legs, lower them below the level of the bench, but only as low as you can go without arching your back.
Remember, the abdominals are just one muscle group. Take advantage of the bench to work the other muscles in your body.
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