How to get a power Abs Workout in your home gym?
1.Tuck and crunch
2.Plank
3.Pullup to knee raise
4.Resisted Reverse Crunch
5.Sultcase Deadlift
6.Half Kneeling Chop
7.Straight Leg Barbell Situp
8.Medlcinal Ball Seated Knee Tuck
Exercises for the abs are crucial for everyone. A rock-solid core should be one of the objectives of any fitness program since strong abs are an essential component of that core.
That's because a strong core serves as the cornerstone upon which so many other things depend, such as excellent posture that reduces the risk of lower back discomfort from prolonged desk work or the flexibility and strength needed to succeed in sports and other activities ranging from athletics to Zumba.
You'll perform better when performing various other exercises at the gym if you use ab workouts to develop a strong midsection. Power rack exercises like barbell squats, deadlifts, agility drills, and plyometric exercises all call for a strong core.
The advantages of strengthening your core and including ab workouts with a bench in your gym routine are numerous and virtually unending. This article will discuss the abdominal muscles and the advantages of ab exercises. Then it will show you 21 top bench ab exercises and a sample ab-bench program that you can use in your workouts.
1.Tuck and crunch
Lay down with your legs lifted and knees bent at a 90-degree angle. Place your hands by your head. Raise your body and bring your knees to your chest simultaneously. Keep your fingers near your temples throughout the exercise, and begin each rep smoothly without yanking your body up. Between reps, avoid letting your feet touch the ground. And you will feel your abs burning.
2.Plank
A timeless core classic. Supporting yourself on your forearms and toes, maintain a straight line from your shoulders to your ankles.
According to Chamberlain, the plank is excellent for novices to build power abs since there is less movement and fewer opportunities for error.
It's also simple to scale; just begin with 20-second holds and go to 60 seconds. A bent lower back should be avoided, so ensure your core works by tilting your pelvis back slightly.
3.Pull-up to knee raise
Hang from a pullup bar with hands outside shoulder-width and palms facing away from you. Pull yourself up until your chin is over the bar, and then raise your knees to your chest in the top position. Then you will feel your abs stretching.
4.Resisted Reverse Crunch
Lie on your back on the floor, and wrap the band around the arches of your feet. Cross the ends of the band over each other to make an X, and grasp the ends with opposite hands. Bend your hips and knees, so your knees are near your chest, and then crunch your torso off the floor. Extend your legs while you raise your arms overhead-keep your shoulder blades off the floor. That's one rep.
5.Sultcase Deadlift
Load the barbell on the floor and stand to the left with feet hip-width apart. Bend your hips back and lower your body until you can grasp the barbell in its center with your right hand. Brace your core and, keeping your lower back in its natural arch, push through your heels to stand up and lock out your hips. Squeeze the bar hard to keep it from teetering. Focus on keeping your spine straight the entire set-do, not bend laterally toward the barbell.
6.Half Kneeling Chop
Get into the bottom of a lunge position with your left leg forward, and reach over your left shoulder to grasp the band. Pull it diagonally across your body to the outside of your right hip.
7.Straight Leg Barbell Situp
Lie on the floor holding an empty, or lightly loaded, bar over your chest as on top of a bench press. Your legs should be extended to the floor in front of you. Perform a situp, raising your torso until it's vertical. Keep the bar over your head so it drifts back to an overhead press position at the top of the setup.
8.Medlcinal Ball Seated Knee Tuck
Sit on a bench and squeeze the medicine ball between your feet. Extend and elevate your legs out in front of you, and extend your torso so that your body forms a straight line. Hold on to the bench for support. Crunch your torso forward, and bring your knees to your chest.
Targeting particular muscles for growth is usually a simple process for guys. Need larger biceps? Grab a set of dumbbells. Do you want a bigger chest? Start with the pushes and flies.
And abs? Abs are another matter. Too many guys work out on the grimy gym floor for hundreds of tedious, unnatural crunches only to glance down and see no improvement in their power abs.
So let's start by admitting a harsh truth: Not all abs are made equal. While some guys seem to have six-packs without ever doing a sit-up, most males have to work their stomachs to the point of fatigue.
