How to Do
How to Do Crunches on the Bench
The crunches on the bench should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the crunches on the bench.
Beginning
Beginning Crunches on the Bench
1. On your back, lie down.
2. Bend your legs and keep your lower body stable.
3. Place your hands behind your ears without tugging on your neck, or cross them to opposing shoulders.
4. Raise your chin and shoulder blades off the floor. As you rise, exhale.
5. Lower yourself to your starting position. As you lower, take a deep breath in.
Movement
Crunches on the Bench Movement
1. Grab the seat behind you and extend your legs as far as you can while keeping your legs straight and your knees firm.
2. Pull your chest and legs together in a V form, inhaling as you stretch your legs and exhaling as you bring your knees in. Don't only move your legs.
3. By twisting your legs to the sides, you can work your oblique muscles. A more difficult alternative is to let go of the bench while resting on your pelvic bone and execute the same movement while gripping both knees and swinging your arms to the sides for balance as you lean back.
Benefits
Crunches on the Bench Benefits
Crunches are a great way to gain muscular mass.
They're also great for strengthening your core, which includes your obliques and lower back muscles.
Exercise Aliases
Sit Up Bench, Ab Crunch Bench.
