Do Crunches On A Bench to Demonstrate The Six-Pack Abs

One by one with the bench exercises your middle section will become evident. This article will make you understand the significance of the bench exercises such as crunches on a bench and russian twist on a bench.

Follow these best 10 exercises to hit all your six pack abs groups and have a jacked middle section.

Crunches on a bench

You might be doing crunches, but do you know what great benefits you can have while working that abdomen out with crunches on a bench? Just performing the same exercise on the bench will make your core stronger and your abs tighter.

These benefits will only come to you if you are doing the movement in the right direction with a good flow and your technique is correct.

• Lie on your back and place your feet on the bench.
• Just to adjust your posture you can place your hand on the head or across your chest.
• Some people like to place their hands on the upper abs as well, to feel the pump or the tightness. But that is different for everyone, you do what works for you.
• In the second step, raise your upper body off the ground coming towards your knee, while flexing your spine.
• Always hold your posture for a second whenever you’re doing any exercise.

So even in this case, when you reach the flexing point, hold your posture so that your muscle gets maximum tension and then release it slowly going towards the starting position.

Related Article: Mastering The Asian Squat For Enhanced Mobility And Strength

Russian twist on a bench

Just like crunches on a bench, add a bench to your Russian twist exercise as well. Russian twist is a hard exercise, it adds stability, flexibility, and more strength to your body.

• Make sure to use your legs while holding the bench, if you would add a swiss ball that would make it more challenging.
• Extend your arms, hold the ball, rotate your body, and then be back to the center.
• Do it on both sides, twist and stretch your upper body as much as you can.
• Some people do not fully benefit from the Russian twist, that’s because they try to do it at a fast pace
• Do not make that mistake, take it slow and let the pace come to you naturally.

Reverse crunches on a bench

Not only does this exercise hit your whole middle section, but with that it makes your glutes and legs strong as well. Embrace your abdominal muscles.

• Just like any other bench crunch exercise, start it by straightening your back, and lying it on the bench.
• Start performing the exercise by straightening your legs, bringing them close to the top of the bench.
• Your lower abs will be highly involved in this exercise.
• Make sure your stress comes on your lower tummy and groins.
• Contract your abdominals, keep them reps coming, finish your set, and go back to the starting position when you’re done.

Related Article: 11 Best Sandbag Workout For Full Body

Decline crunches on a bench

You might be doing crunches, but do you know what great benefits you can have while working that abdomen out with crunches on the bench? Just performing the same exercise on the bench will make your core stronger and your abs tighter.

These benefits will only come to you if you are doing the movement in the right direction with a good flow and your technique is correct.

• Lie on your back and place your feet on the bench.
• Just to adjust your posture you can place your hand on the head or across your chest.
• Some people like to place their hands on the upper abs as well, to feel the pump or the tightness.
• But that is different for everyone, you do what works for you.
• In the second step, raise your upper body off the ground coming towards your knee, while flexing your spine.
• Always hold your posture for a second whenever you’re doing any exercise.

So even in this case, when you reach the flexing point, hold your posture so that your muscle gets maximum tension and then release it slowly going towards the starting position.

Related Article: How To Build Capped Deltoids With One Arm Cable Lateral Raise

Decline russian twist on a bench

The russian twist is a combination of stretching, strengthening, conditioning, and speed. It’s a tough exercise, hitting the russian twists on a decline bench can be tougher but it will transform you into a beast.

• Just set your bench into a decline position, the greater the angle is going to be the more challenging it will get for you.
• Just do it in the same way, holding a medicine ball or a dumbbell.
• Focus on doing it perfectly, rather than focusing on more reps.

L-Sit hold

This is a yoga exercise, which improves your posture, and strengthens your overall body. Some also label it one of the planks.

This exercise has so much variety in it, it covers many different disciplines of workout.

• Do not expect yourself to do this perfectly in the first go, try doing it by placing dumbbells or bricks below your hand.
• Get your arms straight, place your hands on the brick, and then lift your legs keeping them straight.
• This way your body will make an L pose, once you have the stability with it.
• You can do it for many minutes. First, make sure you have stability on the bricks and later onwards slowly you can remove them.
• After removing the support, place your hands on the floor, and then gradually you can hold yourself for more time.

Related Article: How To Do Stiff Leg Deadlift Properly?

Planks

Start with the basic elbow planks, where you balance your whole body on the floor with elbows and toes.

This exercise makes sure that your belly fat is burdened, and core and back muscles are fully strengthened. There are various types of planks, elbow planks, and push-up planks for six abs. A push-up plank includes holding yourself in a push-up position. Side planks are for shaping your obliques, just hold yourself on one side with your elbow from the side and then do the same thing on the other side until the end of your timer stops.

Related Article: Chest Fly Machine: Top 4 Variations & Benefits

Superman Pushups

This exercise will for real turn you into a Superman, it targets your obliques, triceps, chest, and abdominals. With that, it focuses on other secondary muscles as well. But its major focus is your abs. Just perform a regular pushup, then take a jump while fully extending your arms and go back to the regular pushup position.

Side crunch on a bench

Activate your abdominal and obliques with side crunches. It will reduce your waist and the best thing about this is that it targets your inner plus outer obliques.

• Just in a slant position, adjust yourself on the bench and perform a crunch sideways.
• Do the same amount of crunches you have done on one side.
• Doing side crunch on a bench will stretch it till the end and will add elasticity to your movement.

Cardio

Add any cardio session, whether it be jogging, sprints, or skipping. Cardio will speed up the process.

We are not talking about the cardio to warm up before hitting abs, sure that will be a good thing but add cardio at the end as well. In your workout week schedule, add a cardio day. Do any sort of cardio, make it longer, and progress in it. Trust me it will take you closer to your goal.

Related Article: 9 Best Non-Machine Cardio For People Who Hate Cardio

Let’s watch this video to know more about crunches and how it will be beneficial for abs?

How do some people have natural six-packs?

If you are only hitting the gym workouts, maybe you won’t get any six-pack abs. Some seasoned athletes play combat sports such as footballers, MMA fighters, and wrestlers. They have a certain schedule, which they have to follow. With weight training, cardio, and conditioning they have to practice their sports sessions too.

Such as boxers after all these workouts, they have sparring sessions or punching bag sessions. That burns extra calories, that’s why they can have six-pack abs without following a strict diet. Either work very hard or follow a strict diet. Even if you cannot follow a strict diet, calculate your calorie deficit and then work out.

Whatever you do, do it consistently and most importantly your genes matter a lot. Some people can get them by putting in more work and the other by putting in less work. But always put in the effort because that’s what matters.

How to schedule your workout

Many athletes work on their chest, biceps, triceps, back, shoulder, and legs. But they do forget their stomach. Significantly, you do a six-pack day too. Always remember midsection gives additional beauty to your body.

Many people with average physiques have six packs, which gives their physique a look of an athlete. In today’s world it’s hard to be an athlete, people expect you to perform the best and also look in the top-notch shape.

Do add the bench

We understand that you could perform some of the workouts on the floor as well. The floor can put pressure on your bones, such as while doing crunches your spine can feel tense. Doing crunches on a bench will make your back more rested and comfortable. Your movement will be more free. The same thing goes for reverse crunches or russian twists.

A russian twist on a bench can make it stretch your back better than on the ground or floor. 

The bottom line

The above workouts are very important and if you do by following a good diet you can pull off six-pack abs. Make sure your diet is more protein, salads, and less carbs. That doesn’t mean you give up on the carbs. Remember this is not similar to weight loss, you have to lose fat not weight. Your fat must be below 7% and if possible add cardio to your workout week. Good luck!