Ab Bench Bootcamp Workout
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- Опубликовано: 14 мар 2018
- Work your abs from every angle... LITERALLY! The toughest ab exercises you can do on an ab bench! This workout works all parts of your abs - top to bottom - including upper, middle, and those hard-to-reach lower abs. I hope you enjoy it!
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LINK TO JARED'S HOME WORKOUT BENCH (affiliate): urlgeni.us/amzn/workoutbench
In order to completely work all the muscles of your abdomen, there are certain key principles that your should always keep in mind:
1. You need to include "TOP-DOWN" movements: this is the one that most people get. Sit ups and crunches work your upper abs and in most people that area is pretty strong.
2. You need to include "BOTTOM-UP" movements: any exercise where you're pulling your legs/pelvis up towards your chest is ideal to work your lower abs. This is the piece that most people miss and this is what you'll find as you perform these "ab bench" exercises.
3. You need to include "ROTATION" movements: including rotation into your ab training will kick on those often-neglected oblique muscles making your ab training much more complete.
This workout does all three! Follow along with me as I take you through 5 of my favorite ab exercises you can perform on a workout bench to hit all the major areas of your abs and take your results even further!
No bench? No problem! These can simply be done on the floor with your hands anchored above you (under a couch, your bed, a dresser, etc).
I've tried so many different ab exercises and this is by far the most effective one. Thanks for sharing
You are welcome, phillygalflex! I am so glad you found this workout effective! Thank you for sharing!
AMAZING! Felt a difference within a week of incorporating these into my routine. Hard work but my back is so much less tight than what I’ve felt in other ab bench workouts.
Wonderful, J JD! I love to hear that and thanks for sharing!
I’ve been working out for a few years. I did this routine couple of days ago damn my abs are so sore right now. It hurts so good!
Thank you so much for taking the time to make this video,it really helps to have a Good idea to start, a good ab workout
You're so welcome! I hope you enjoy this workout!
Thank God i found this video! Definitely gonna try this when i get home
Great! I hope you like it and find it helpful!
Lower Abs:
1:04 - Reverse Crunches
1:47 - Double Straight-leg Raise
2:35 - Hip Lift
Middle Abs:
3:03 - Seated Knee-tuck
Upper Abs:
3:50 - Decline Sit-ups
Thanks for helping others out!
Not all heroes wear capes!
thanks with this.. really feel the burn on my core
Aweseom Jemer! Glad you like it!
Thank you man, you saved my life
You're very welcome! I'm happy to help!
Beast Mode!! ♥️
Fully engaged, KittyMck13!!! You got this!
Brilliant abs workout. Just a question, does it train loin muscles as I can see no twisties there.
Best workouts 🥰
Thanks so much! I am glad you are enjoying them!
I could only do one set, of all, but ill get there. thanks
Hi thank you for the video...how many sets of ten should I do per gym session and how many days out of the week should I do? I’m trying to do 25 sit ups with my hands slightly behind my head in one minute. How long should it take to be able to reach that goal? I can do approximately 15
1st time trying these exercises, I'm losing breath!!! But very effective. Now my tummy's cramped..😂😂😂
Way to go!
Love it!!!! Thanks Jared!
You bet, Kris! Good luck!
I dig it
Glad you like it! Thanks for watching
Just I assembled my new bench 😃. I ll try your exercises🤔🤗
Awesome! I hope you enjoy this workout!
@@toneandtighten Very very much!
Man! this channel needs more suscribers!
Thanks Jorge! Do me a favor - tell your friends and share my content to get the word out! :)
Great video. Which bench are you using?
Nice video!!!,What brand of bench is that?.Thanks.
thanks 👍
You are welcome! I hope you like this workout!
Thanks for this!
You bet, Ren! My pleasure!
I just bought a Stamina ab bench, but the bench comes with no recommended workouts. They direct you to an app that supposedly has guided workouts for that equipment, but looking up down back and forth through the app and I found nothing.
I then messaged them directly asking if they had any recommended workouts, but didn’t get a response.
This is perfect and exactly what I was looking for. I’m going to do it today after my swole sesh!
Question, how many times a week do you recommend doing this workout?
Super i finally got a clarity to do exercise on bench.Thank you sir
You are welcome! I am glad this was helpful!
@@toneandtighten Is this exercise useful for burning belly fat also know?
Thanks for the workout lesson! I have a bad back from leaning over, due to being mostly blind and having to lean over to read. I'm trying to lose that lower belly fat to ease the burden off my spine. I was wondering if you have videos for lower back strengthening as well. Any help would be appreciated.
Try this one! ruclips.net/video/ZkPIuHh0eRY/видео.html
Thank you! A challenge I have is that I have scoliosis and so the small of my back is very rotated. When I lay down, the gap between my back and the bench is huge. I can fit my whole arm in the space. I try to curve in my back by pushing my belly button down but I can feel my hips doing all the work and my core isn’t very engaged. What would you suggest?
If your concern is the scoliotic curve in your back and being able to get into a posterior pelvic tilt posture, these two videos could really help:
ruclips.net/video/QumlJTVhVCc/видео.html
ruclips.net/video/7_gvlHOarPQ/видео.html
Good luck, relax!
Have you tried an ab mat? An ab mat fits in your lower lumbar curve.
In the declined setup/ crunch: shouldn't it be a rolling movement of the spine to lessen the stress on the lower back?
Round your back when your going back down
Which bench is this? Also, how tall are you? I’m trying to find a bench that allows the reverse sit-up comfortably. Thanks.
MC MANNES read the description
I’m trying to do the movements exactly how you do on the reverse crunch but then my back hurts, where am I going wrong ?
I bought an ab bench without an anchor 🤦♂️ any suggestions?
Hi Jared, I know this vid is a few years old, but what is the name of the bench and who is the maker. I have been searching on line for something similar. I definitely want to use it for a flat bench for dumbbell bench press and also an incline for the exact ab workout in this vid. The handle for your hands for the reverse crunches is crucial to me and want to get the full benefit of the crunches. Thanks in advance and keep up the great work.
Fitness Reality X-Class 1500 lb Light Commercial Utility Weight Bench
Very informative. Thank you! What brand of bench exercise is this?
Here is a link to it: www.amazon.com/Fitness-Reality-X-Class-Commercial-Detachable/dp/B01N23F38A/ref=as_li_ss_tl?ie=UTF8&qid=1521088051&sr=8-19-spons&keywords=incline+decline+bench&psc=1&linkCode=sl1&tag=toneandtigh-20&linkId=3f3fab4030d54c7eb7494c4a4b1a4ed4
@@toneandtighten thank you!
I need a bench like this, I live in Edmonton Alberta do you know where I can get one?? Thanks for your help
👍👍👍👍
I tried this every day for a week and my abs are burning!! ;)
I just have a problem with sometimes feeling intense pain in my back while doing second exercise.
Am I doing something worng?
How long until results are visible??
I dont see any change yet.
Hi, Matt Cup! Reverse crunches can sometimes cause back pain because while strengthening your core, you are also strengthening your back. If it is a strong pain and more than just muscle soreness, try to not kick up as high and see if that helps until your core strength improves!
5:35 is where I couldn’t no mo xD
What is the exact name of the bench? I have a flat bench that inclines, but I don't think it can decline .
I just received my bench, and it's still in the box. I am pessimistic about getting started because I have spinal stenosis
Thanks 😊 👍
What bench is that i want to buy
I use my bench press setup for the very same exercises.
Thanks for sharing!
Can you share Amazon (India) link to purchase, please...
What’s the name of that piece he’s holding on to on the bench press to do the leg raises ? Also the name of the bench press thanks
The name of the piece that he's holding on to is called a handle. xx
I find the 3rd one very challenging, is it just me?
He said in the video it’s more challenging…
do u need any intensive warmup before these?
No, you should be fine without a warmup.
@@toneandtighten alright, thank you so much!
Where can i get one of those benches
This is the one I have, Mary: www.amazon.com/Fitness-Reality-X-Class-Commercial-Detachable/dp/B01N23F38A/ref=as_li_ss_tl?ie=UTF8&qid=1521088051&sr=8-19-spons&keywords=incline+decline+bench&psc=1&linkCode=sl1&tag=toneandtigh-20&linkId=3f3fab4030d54c7eb7494c4a4b1a4ed4
Kitna minutes karna chaiyae
Thx
You are welcome! I hope you enjoy this one!
When you do decline crunch, isn't correct to lower your back all the way down but with barely touching bench? Seems you low your back at the horizon line and there are left about 20 degrees... I do crunches that way and those are brutally hard... Can't do more than 10... Doing like you did here, I can reach 30 easy..
Does lifting weights burn fat?
Yes!
Always exhale on exertion...not inhale!
Reply do
I TRIED IT DOESN'T FREAKING WORK..
How long did you try it for? BF%?
Then you aren't doing them right!
It does work, takes time though I've been doing it 3 or 4 times a week over the past 4 months and my abs are beginning to show, also diet plays a big part, if your diet isn't good then you'll never see results no matter how many times you spend doing ab exercise
Well don’t expect rock hard abs after just one day of this. You also need to have low body fat percentage, and to consistently train.
where can i buy this bench