If we only train our abs with crunches, we will only train our rectus abdominis, and there will be no training reinforcement for the obliques. We need comprehensive activation stimulation for our abs.

From the function of the rectus abdominis and obliques, when they contract, they can allow the pelvis to tilt back and the spine to flex or twist. Therefore, we need to design related muscle strength training through such muscle functions

We have previously used hanging exercises to comprehensively train the abs, but these exercises require high demands on the triceps and grip strength, which many beginners find difficult to complete. This time we reduce the difficulty of abdominal training by using a bench press to perform exercises that cause pelvic tilting and spinal flexion and rotation, allowing more trainees to complete the training.

This set of bench press exercise abdominal training scheme includes 4 exercises, each exercise completed with the following number of sets, and 3 sets of training loops.

Exercise 1

① Lie supine on the bench press bench, grasp the sides of the bench press edge with your hands to stabilize your body, raise your straight legs and turn them to the left side, while naturally shift your hips off the bench press

② Bend your knees and pull them towards your chest, while rotating your knees to the right side, then straighten your legs and bend your knees, while extending your legs upward, train 10 times, switch sides

③ When lifting the hips off the bench press, tighten your abs and hips, maintain the stability of your waist.

④ Train 10 times per side.

Exercise 2

① Lie supine on the bench press bench, grasp the sides of the bench press edge to stabilize your body, straight legs extended to the left

② First, bend the bottom left leg, then lift the left leg straight and right leg bent state, lift the legs upward, and naturally shift your hips off the bench press, extend your legs as high as possible, change the left leg straight and right leg bent state, lower your legs to the left leg bent state, shift your hips to the bench press, then again extend your legs and bend your knees to lift, train 10 times, switch sides

③ When lifting the hips off the bench press, pay attention to tightening the core and hips, maintain control of the lifting and lowering of the state

④ Train 5 times per side.

Exercise 3

① Lie supine on the bench press bench, grasp the sides of the bench press edge to stabilize your body, place the ankle of the right bent leg above the knee of the left straight leg

② Lift your legs in this state and naturally shift your hips off the bench press, lift your legs as high as possible, then maintain a straight leg vertical to the ground state, lower your hips to the bench press, then again lift your hips, then again maintain the hips off the bench press, lift your legs, always tighten your hips and core, control the stability of the action

④ Train 5 times per side.

Exercise 4

① Lie supine on the bench press bench, grasp the sides of the bench press edge to stabilize your body, lift your bent knees and shift your hips off the bench press

② In the state of shifting your hips off the bench press, extend the straightened bent legs and naturally continue to shift your hips up, then bend your bent knees and naturally lower your hips, then continue to extend your hips and shift your hips

③ Tighten your hips and core, always control the lifting and lowering of the lower limbs

④ Train 10 times.

If you can still perform strict fat reduction during the above abdominal training, such as controlling the intake of calorie, and increase the intensity of aerobic exercise, persist in training for 4-6 weeks, you will be able to reveal more clear abdominal muscle lines, eliminate waist and belly fat, lose the big belly, and show off slender waists!

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