Bench to Strengthen Stomach Muscles

There are many efficient exercises to engage your abdominal muscles and strengthen them from the core. As we have already discussed in some of our previous articles that gave more emphasis on shedding the belly fat, women can pick up ball exercises, crunches and navasanas as effective ways to shed belly fat and strengthen abdominal muscles.

But, today we have one more effective way to teach you and it will help you engage your deep core abdominals and strengthen them from the core.

Bench exercises

The bench which is widely used in weight training is a piece of equipment resembling a normal park bench. The weight training benches come in various sizes and designs like fixed horizontal, fixed in a folded position with adjustable portions, fixed inclined, with racks to hold bards, etc.

So, today we are going to teach you some bench exercises that will engage your deep core abdominal muscles, strengthen them and also help you shed belly fat.

Workout 1

Sit on the table in a normal position with your spine erect and legs extended. Hold the bench with your hands on your sides. Now begin to lean back flexing your core.
Lock your elbows and maintain an erect spine. Lean backwards until you reach a perfect ‘V’ shape on your lap. Now draw back your extended legs. Taking a deep breath, bend your knees, and press your feet against the floor.

Now release your breath and return to former position by leaning forward and extending your legs. Sit straight with an erect spine every time you reach the beginning point of this workout. Fix your gaze straight ahead. Repeat this motion for at least 12 times.

Workout 2

Lie flat on the bench with your legs side by side. Hold the bench firmly on both sides with your hands. Achieve a straight line with an erect spine. Now slowly lift the shoulder blades off the bench while simultaneously lifting your legs off the bench. Lock your knees and lift your shins as high as possible.

Lift your shoulder blades and upper back as high as possible and make sure the toes of your feet are hovered at your eye level. When rightly done, you will be able to form a nice arch on your core.

Release your breath and return to the former position by slowly returning your legs and upper back to their beginning positions. Repeat this motion for at least 12 times.

Workout 3

After repeating the above pose for a few times, slowly unlock the knees and start driving them towards the floor. Stop the legs at the level of your knees and hold the pose. Make sure the raised legs are held parallel to the ground.

Lift your shoulder blades and upper back as high as possible. Don’t allow the legs to droop and land on the bench. Take deep breaths and hold this pose for a few seconds. Hold the bench firmly on your sides and try to achieve a great balance.

Workout 4

Lie down on your stomach on the bench with your legs hanging on both sides of the bench. Place your hands on the back of your head, with your fingers interlaced. Maintain a straight line with an erect spine.

Now take a deep breath and lift your chest off the bench. Lift it as high as possible and until you reach your tolerance level. Fix your gaze straight ahead. You will feel a stretch in your neck and core.

After pausing there for a moment, return your chest and head back to the bench to return to your former position. Repeat this motion for at least 12 times.

Core benefits of these bench exercises.

• Bench exercises stretch your abdominal muscles and strengthen them.
• They help you treat digestion problems.
• They strengthen your spine and add flexibility.
• They massage your belly and help you shed belly fat.
• They help you achieve an attractive waistline.
• They stretch your hamstrings and thighs.

Note: If you’re suffering from chronic neck pain and lower back pain, you’re not advised to attempt these exercises. These workouts are also not recommended for the women who are in the final stages of their pregnancy.

Thank you,
Ranjith