Flat Bench Ab Workout
This ab workout is great for men and women. If you are looking for something to do while you rest in between sets on the bench or if you are just looking for a new work out you need to try this out.
The exercises them selves are not very hard to do but when done right they help build your core and increase endurance while toning at the same time. Preforming the exercises in a circuit will help increase the effectiveness and intensity of your workout.
V-sits on a bench
Sit on the end of the bench, parallel or perpendicular to the bench, whichever is more comfortable for you. Hold onto the bench with both hands at the small of your back. Your upper and lower halves of your body should be at a 45% angle. Extended your legs straight and lower your upper body until you are nearly flat. From this position crunch up until you are back at the V position how you began the exercise. 12-15 reps
Leg raises on the bench
Lay down on the bench, hold the bench with your hands behind your head. position yourself so your butt is on the edge of the bench. From this position extended your legs straight so your body is in a straight line. Hinge at the hips keeping the legs straight. Lift your legs until your legs are perpendicular to the bench then lower your legs to the starting position slowly.
For added intensity you can lower your legs at an angle to the right on the first rep, to the middle on the 2nd and to the left for the 3rd. This helps target the obliques and strengthen your lower back as well. Turn your hips to the side left/right and this will allow your obliques to become more involved in the ab workout.
