Tips For Using An Ab Bench

If you want to use an ab bench in the most effective way possible, it's important to remember that the bench is adjustable. In fact, the typical ab bench can be adjusted to not only fit your body type, but the angle that you work your abs, as well. This can be a fun and productive way to get the most out of your ab board.

Before you hop on your bench, you'll want to make sure that you're warmed up. To prevent injury, it's best to do this. Start by doing a light jog or some other easy cardio work that will get the blood flowing. After about 5-10 minutes, then do some light stretching. You want the muscles to be stretched, but you won't want to force the stretch as that will potentially damage the muscle. So, keep it light.

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.

If you've already developed your abdominal strength past a beginner's level, you'll want to try out the deeper angles, which will work your abs with more intensity. If you're not sure what your level is, start out with no decline. Once you've got a few workouts under your belt, change the decline of the ab board to the next lowest setting, and see how you feel.

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.

Hitting your lower abs effectively is easier if you alter your position so that your head is where your feet are usually anchored. Grip the ab board by holding on to either the board or foot anchors with your hands. To do one rep, bring your navel to your spine, then exhale as you curl your knees up towards your chest. As with the upper abs, do 3 sets of 20 repetitions.

As you progress, you can add weight to your exercises. For the crunches and sit ups, you can hold a weight across your chest. For the lower ab exercise I described, you can add ankle weights to give you more resistance.