Guide To Using An Ab Bench

To get the most from your ab bench, you'll want to take advantage of the fact that the bench is adjustable. Not only is it adjustable to fit your body type, but the angle that you work your abs is also adjustable. This makes using an ab board both fun and more effective.

In order to prevent injury, it's a good idea to make certain that you're warmed up before you hop on your ab bench. Begin with an easy jog or another kind of light cardio work that will get the blood flowing. After a few minutes, move into some light stretching to stretch your muscles. Don't push too hard, though: You don't want to force a stretch and risk damaging the muscle.

You're almost ready to get on your ab board. Before you do, decide how to adjust your bench. You can vary the angle, and different models allow for different levels of adjustment. In general, the greater the angle, the harder you'll work your abs. So, it's best if you're a beginner to keep the board flat and build up your strength.

For someone with more physical strength, you'll want to take advantage of the deeper angles the ab board offers. This allows for a more intense workout. If you're not certain how strong you are, you might want to consider working with no decline. With more familiarity and comfort with the ab bench, you can try changing to the next level until you find one that gives you the workout you want.

After you've made your adjustments, it's time to climb on the bench. Pull your stomach in gently, moving your belly button closer to your spine to get optimum results. Then, pull yourself up, exhaling as you pull forward.

Be sure not to swing your arms or your head to gain moment. Let your abs do the work. If you can't go all the way up to start, that's fine. Just go as far as you can. You'll build up to a complete range of motion, if you keep at it.

Try, at first, three sets of 20 repetitions each. When you're done with that, you can move on to the next exercise which will begin to work and strengthen the lower abs.

For this workout, you will want to alter your position so that your head rests where your feet would normally be on the ab bench. Hold on to the ab board either by holding on to the foot anchor or the ab board itself with your hands. Inhale again, tighten your abs, and exhale as you bring your knees up to your chest. That counts as one rep. As with the other exercise, perform three sets of 20 reps, each.

As you get better and more confident you might want to try adding weights. For the crunches and sit ups you can hold a weight on your chest. For the lower abdominal work, consider ankle weights.