The 6 pack is a familiar name. The 8-pack might be something you’ve heard of.
How do you feel about the Ten Pack?
Is it possible?
It is.
You are actually already using it. It is just a matter of making it clear.
Where do you start?
Let’s start by looking at some of the most common myths about training for your abs.
A Formation Myth
Core work should be done every day. You must treat your core work as if it were any other muscle when you are working out to strengthen your abs. Do you have a goal to do 1,000 bicep curls at once? It’s impossible. The same applies to your abs. Many people view their work routine as an additional. It’s about quality, not quantity. To get the best workout, reduce the reps and intensify your training.
You can flatten your stomach by doing ab work. Unfortunately, you can’t reduce fat. Everyone has abs before starting to exercise. Although specialist training can be helpful in building muscle, it is not necessary to tone your entire body.
Anyone can lose weight. It’s true. However, it will take more effort for some people than others. Women have more body fat that men. It is no small feat to show the rectus abdominalis muscle. Hormonal imbalances, genetics and body type are also factors.
Do you want to start?
Lower Abs Training with a Weight Bench
We have included the abs workbench. Most of us train on the mats at the gym. You can use the bench as a platform for declining or deficit work. This is vital for core training.
With the right equipment you can do core exercises such as peanut exercise balls and Core Sliders.
Exercises
#1 Chest Crunches
What to do Put your feet on the benches for a while and then bend your knees. Your back should be turned around at 45°, or even lower, keeping your spine straight. Place your feet on the ground and extend your legs in front. Then, bring your knees up to your chest. Your abs should be brought up to the maximum extent. While doing so, move your chest towards your knees. After you’re done, move your chest towards your knees and bring your upper body to a 45 degree angle. Then, straighten your legs.
How the weight bench helps. It can be hard to control your exercise and most people don’t get as much out of their work-outs if they do it on the ground. These exercises can be done at the weight bench. You can also hold on to the sides for more consistent exercise.
#3 Russian Twists
Perform them Lie down on the bench, longways, and grasp the dumbbell, dumbbell, or medicine ball (such as the Weight Plate, dumbbell, or medicine ball), with both your hands. Keep your legs bent and your feet parallel to the ground. Next, lift your feet up off of the floor. Move the weight side-to-side until the weight is lower than your hip bone.
A weight bench is a great option. You can reduce your weight by using a weight bench instead of exercising on the ground. You can work to your lower Obliques with a wider range of motion.
#3 Reverse Crunches
Apply it Lay on the bench. Place your hands on either side of the bench. Keep your legs straight and your hands on the bench.
The weight bench is a great tool to strengthen your body. The bench’s stability can be stabilized to ensure the exercises are performed correctly.
#4 Bicycles
What to do? You can perform this type of exercise by pedaling your legs as though you are riding a bicycle with your elbows pointed towards the knees on the other side of each bike, and then kick the other side. This is a very practical exercise. It won’t involve your arms. Instead, it will require you to lean back and hold onto the weight bench.
How the bench can improve your fitness By leaning forward and holding the bench securely, you will target your lower abdomens. This angle is more eccentric and will force your lower back and weight support to contract.
#5 Elbows
What are the exercises How do they work Get into a press-up pose with your knees bent and your arms extended. Now, lift your hips a bit and bring your arms toward the bench to form a triangle shape. Keep your arms straight. Start by putting your right leg in front. Keep your leg straight and raise it up to the ceiling. This will activate your glutes. Next, bend the elbow toward your left. Then straighten the leg and lower it down. You can repeat the same process with the opposite side. Use your left leg to raise it up towards your right elbow.
How the bench can assist you. The weight of the bench does more than give you a stable platform for performing these exercises. However, having a lower option allows you to focus on your core and upper and lower rectus abdominus muscles, as well as your posterior chain.
#6 Leg Raises
The steps to do it – Lay your back on the bench, with your legs straightened and your head up. Your hands should be on either side of you as you grab onto the bench. Keep your feet straight and raise your legs up so that your heels are parallel to your upper body. Next, lower your feet slowly. You can do the same exercise but this time, place your legs slightly apart from your benches. Your legs will be on the ground if you do this.
How the weight bench helps you achieve your goals A weight bench is not only a stability tool for when you work out, but it also provides an opportunity for greater extension of the abdominals and more focus to the lower abdomen.
All of these exercises target the lower abdomen. This area requires a greater number of crunches, and more leg lifts. You can also increase the intensity of your workout by using ankle weights.
Lower abdominal exercises can be helped by exercises like the hip lift, decline planks for mountain climbers and Jack planks.