Abs aren’t just made in the kitchen. In order to build chiseled abs that last, you also need to train them in an optimal way. Ab muscles are predominantly composed of type 1 (slow twitch) muscle fibers, which are very fatigue-resistant. This means that they adapt best to higher reps per set and higher volume in a workout, therefore it is possible to put multiple ab exercises into one session.
Here’s a core-focused workout using a FID (flat, incline, decline) weight bench—perfect for building core muscular endurance, robustness, and definition. This can be done as a circuit with 2-3 rounds, 30-45 seconds rest between each exercise. Cap the full workout at 35-40 minutes.
Decline Sit Up
• 12-15 reps.
• Position the bench so it is on a decline, then lay down so you head is lower than your hips, complete a sit up and then lower with control on the way down, focusing on engaging the full core and hip flexors
Incline Bench Reverse Crunch
• 10-12 reps.
• Position the Incline Bench so that your head is higher than your hips. Keep your core and lats engaged and, holding onto the top of the backrest pad, curl your knees towards your elbows, lifting your hips off the bench.
Decline Plank Hold
• 30-60 seconds.
• On a Flat Weight Bench, place your feet on the bench and your hands on the floor. You can make this exercise easier by having your feet on the floor and your hands on the bench to hold a tall plank
Leg Raises
• 3 x 10 reps per side.
• Position the bench so that it is flat, and lay on your back and straighten your legs, keeping them together. Raise your legs so they reach 90 degrees, keeping your lower back flat with the bench.
Decline Russian Twists
• 3 x 10 reps per side.
• Using a decline weight bench with leg anchors (such as a Sit Up Bench), secure your legs and sit up, before twisting your body side-to-side. Hold a dumbbell or plate here for additional resistance.
Incline Mountain Climbers
• 30-45 seconds.
• Place your hands on a flat weight bench. Keep hips low and core tight. And march your knees to your chest quickly and repeatedly.
V-Sit Hold
• 20-30 seconds.
• Position the bench so that it is flat, lie on your back, holding onto the bench underneath your hips. Extend your legs diagonally up, bringing your hips towards your core. Hold this position for as long as possible, you’ll feel it in your deep core stabiliser muscles. Avoid rounding your lower back.
This ab workout is designed to be bodyweight only but if you wish to add more challenge without adding dumbbells then you can either increase your time under tension by either slowing your tempo on the negatives, or increase duration of each of the holds. Regardless, you’ll be on your way to a stronger, more defined core.
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Tags: Equipment > Benches ; Exercise Type > Strength ; Misc. > Workout
