This is a bench friendly abs workout. For this routine, you won’t have to go running around the gym like a chicken with your head cut off to locate, the various abdominal equipment. You will be stationed at the flat bench for the duration of this workout.
Unlike some abdominal exercises these won’t put as much pressure on your lower back. This routine is an extremely effective routine for strengthening your entire core; it will also help you achieve abs worthy of showing off. With these 3 exercises you will be hitting your upper and lower abdominals, transverse abdominals and the obliques.
You might want a mat for the floor, and once you get stronger you may want to add a dumbbell or a weight plate, but that is up to you. The main thing you will need is a flat bench to get the job done.
First let’s discuss some of the options with this routine.
- Option #1 You can do this as a super set, meaning complete one round of the 3 exercises and then take 2-3 minutes of rest before completing a second round. For example you would do the first exercise, seated leg tucks for the given rep range and then move on to the seated leg twists, complete the given rep range and then finally move on to the plank, holding the plank for as long as you can and then take a short rest. Take two-three minutes to recover before starting the circuit again. Completing a total of 3 rounds.
- Option #2 You could do one set of the seated leg tucks for the given rep range and wait 60-90 seconds before moving on to the seated twists for the given rep range, rest again for 60-90 seconds before moving on to the plank. Upon completing 1 round of these exercises, take a two-three minute break before completing it two more times.
How many days a week should I do this routine?
I would do it 2-3 days a week maximum, on non- consecutive training days. If you do this routine correctly you will be sore and will need at least a day of rest in between.
How should I include this into my workout?
That is really up to you. Some people prefer to train their abs before they lift weights and use it as their warm up. Others find it too taxing and tack it on after they are done lifting. This routine won’t take too long, but you don’t rush through it just so you can get it over with.
If you want to strengthen your core or have abdominals worthy of showing off, you have to work them like any other muscle. You could also train them on a separate day and add in some cardio or work on another body part that is lagging behind.
What about the rep range?
You will be doing a total of 3 sets per exercise. For seated leg tucks and seated twists, your goal is 30-40 reps. Don’t worry if you can’t do it at first. It will get easier. If you can only get 10-15 reps that is okay, but in time you will be able to do 30-40 reps. For the Plank with feet on the bench, hold for as long as you can working up to 2-3 minutes.
How do I do the exercises?
Here is a brief description of the exercises to get you started.
- Seated Leg Tuck-sit crosswise on the flat bench. Hold on to the sides of the bench and raise your legs as you lean back to about a 45 degree angle. Bring your knees up towards your chin, crunch and lower your legs back towards the floor, repeat.
- Seated Twist-place a mat on the floor, lie on the mat and put your feet under the bench. Bring your upper body forward so that you are at a 30 degree angle. Clasp your hands out in front of you, keeping your arms bent slightly. Twisting slowly to each side. If this exercise is too easy hold a weight plate, or a dumbbell to make it more challenging.
- Plank with Feet on Bench-Start by placing a mat on the floor and put your feet on the bench. You will need to make sure you have some room. Resting your torso on your elbows straighten your body into a plank position. Now hold the pose for as long as you can. If this is too challenging, start with a floor plank and work your way up to the bench plank.
Grab a bench and let’s get started.
- Seated Leg Tucks – 3 Sets 30-40 reps
- Seated Twists – 3 Sets 30-40 reps
- Plank with Feet on Bench – 3 Sets 30 seconds workup to 2-3 minutes
Bonus Tips
- Do these movements deliberately and under control for the best results.
- Remember to keep your diet in check. Nutrition plays a key role if you want to show off all of your hard work.
Have you tried this workout? Let us know in the comment section below.
Next time we will take a look at ab exercises you can do at home.
