Dreaming of the perfect six pack? As with any fitness goal, by putting in the effort you will get greater results. The more you focus on training the abs and core, the more likely you are to achieve that flat stomach. While it is true that the core is activated in many different exercises, nothing will help you target your abs better than a Sit Up Bench!

A good Sit Up Bench will include the following -

• Well padded back rest to provide support and comfort

• Adjustable bench for various exercise and intensity levels

• Solid foot supports to keep you stable during your exercises

• A grab handle to assist you getting into position

Are Sit Up Benches Effective?

Sit Up Benches are designed to make your abs work against gravity, forcing the muscles to work harder than doing the equivalent lying horizontal on a mat. One of the misconceptions is that a Sit Up Bench can only work the abs. By doing different exercises and variations it is possible to train most of your muscles in the lower trunk area, including:

• Rectus abdominis

• Transverse abdominis

• Obliques

• Hip flexors

• Quadratus lumborum

Here are some of my favourite exercises to do on the Sit Up Bench.

Crunches

This is the most common exercise when it comes to using the Sit Up Bench. Lie on your back on the bench and your feet secured under the foot pads. Slightly pull your belly button towards your spine and then exhale and sit up before slowly lowering yourself back onto the back rest.

What muscles do Sit up Bench Crunches work? Rectus abdominis and hip flexors.

Russian Twists

This is another very common exercise that helps develop the muscles involved in rotating your body. Starting off on your back with your feel secured, lift your trunk off the bench. Hold yourself in this upright position and slowly rotate to either side.

What muscles do Sit Up Bench Russian Twists work? Oblique abdominis and quadratus lumborum.

Reverse Crunches

This exercise is great for targeting the lower part of your abs. You will lie on your back but instead of your feet up by the foot pads you will hold onto the grip handles and extend your legs out straight below you. Tighten your abs and raise your legs, keeping them straight, until they are 90 degrees with your body before slowly lowering them.

What muscles do Sit Up Bench Reverse Crunches work? Transverse abdominis and hip flexors.

Decline Bench Presses

The Sit Up Bench provides the perfect solution for your decline bench press. You can use the bench as is or with a Rack to include Barbells in your training. Position yourself as you would at the start of the crunch with your feet secured. Hold the bar or Hex Dumbbells in line with your chest and your arms out to the side and exhale to extend the dumbbells or barbell up in front of you and slowly lower back to the chest.

What muscles does Sit Up Bench Decline Bench Press Work? Pectoral major.

To increase the intensity of these exercises you are able to adjust the incline of the bench, with the steeper inclines requiring you to use more body weight against gravity. A Medicine Ball would also make a good addition to most of these exercises. Hold the medicine ball to your chest while doing crunches or hold a light medicine ball between your feet in the reverse crunch to make those abs burn.

As can be seen the Mirafit Sit Up Bench can be much more than a piece of equipment that is only used for sit ups. It can be a versatile piece of gym equipment that would enhance your home gym. It also doesn’t have to take up too much space with the Mirafit Sit Up Bench being able to fold up and roll away for easy storage.

Written by guest author Brendan McBirnie.

For more content, follow us on Instagram, YouTube, TikTok, and on our official Mirafit Facebook page.

Tags: Equipment > Benches ; Equipment > Dumbbells ; Exercise Type > Strength