Looking to build a six-pack with different movements? Check out the 5 best core and abs exercises with a bench.
Truth be told, it does not matter how often or hard you train your abs if your body fat percentage is high. Your abs could be rock solid, but if it is hidden underneath a layer of fat, that coveted six-pack abs will simply not show. For this, you need to tune in your diet.
Once your diet is set and you have a relatively low body fat percentage (below 14 for men and 20 for women) you can turn to Brian Klepacki to give you a great core workout.
Coach Brian Klepacki is a certified strength and conditioning specialist. He shared his best 5 core and abs exercises with a bench at Critical Bench, a website focused on health and strength that delivers many tips on how to get stronger, fitter and healthier with a YouTube channel with more than 1 million subscribers.
Best 5 Core and Abs Exercises With A Bench
The best 5 core and abs exercises with a bench are:
- V Sit Tuck
- Seated Up & Over
- Flutter Kick
- Standing Up & Over
- Leg Lift & Reach
There is a high chance you don’t know how to perform one or more of these best 5 core and abs exercises with a bench. Simply click on the video below to see how to do them correctly and start working out your midline.
VIDEO – Best 5 Core and Abs Exercises With A Bench
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Muscles of the Core and abs
The core muscles are the muscles that make up your abdomen, pelvis, and lower back. This is a popular area of focus for many people who want to get fit because it’s easy to see how you can improve this area with simple exercises like crunches or planks.
The rectus abdominis is the muscle that you can see when you look at yourself in the mirror.
It is also the deepest muscle in your abdomen, and it is responsible for flexing your spine and pushing your ribcage forward. If you have good posture, then this muscle is working well. If not, back pain might be an issue—and it’s important to do exercises that target this area if you want to improve your posture.
The internal obliques originate from the inner surface of the lower 8 ribs and insert on the tendinous intersection on the lateral border of rectus abdominis. The internal oblique muscle is a flexor and adductor of the trunk, as well as an internal rotator.
The nerve supply comes from thoracolumbar fascia.
The external obliques are the muscles that run along the sides of your body. They help you rotate your torso, flex your spine, and bend to the side.
When these muscles contract they pull down on the rib cage and compress it slightly (which makes it shorter).
The transverse abdominis is a deep muscle that wraps around your midsection. It helps to stabilize your spine and compress the abdominal cavity, which increases intra-abdominal pressure to help protect internal organs from injury.
To contract it, use the following breathing technique: breathe in deeply through your nose while expanding your belly outwards as far as possible without straining; then exhale slowly through pursed lips (as if you were going to whistle) while contracting your abdominal muscles inward towards the spine.
Hold this contraction for 3 seconds, then release and repeat 3 times.
The erector spinae are a group of muscles that run along the spine and function to keep it straight and upright.
They also help rotate your spine, bend it forward, and bend it backward. If you’ve ever had trouble bending over to pick something up off the ground or if you’re unable to touch your toes without rounding your back, this might be why.
Pelvic Floor Muscles
The pelvic floor muscles play an important role in supporting the pelvic organs.
The core muscles are the muscles that are closest to your spine.
They support your spine by helping it to stay in a good position and can be strengthened by exercises that train them to work together.
For example, when you do crunches, the abdominals contract and help you keep your back straight while lifting up your head and shoulders off the floor. If you don’t have strong core muscles (and most people don’t), this movement would put too much pressure on your lower back which could result in injury or pain.
The core is also responsible for holding you upright when walking or running so it’s important for athletes who participate in these activities often like runners or swimmers!
Conclusion – Best 5 Core and Abs Exercises with a Bench
The core is made up of more than just abdominal muscles. It also includes muscles in the back, spine and hips, as well as those in the arms. The main function of these muscles is to provide stability for movement and improve balance. This blog post discussed each muscle group individually along with its functions and exercises that work on each one specifically.
Now that you know all this info, you understand why it is important to do consistently these 5 best core and abs exercises with a bench.