With abdominal bench:
Action 1: bench press
How to do bench press:
Starting from the flat support perpendicular to ab bench, place your hands on the floor, your palms directly below your shoulders, and form a straight line from head to heel.
Tight abdomen and hips, stable core.
Move your left hand onto the crunch bench.
Then move your right hand to the bench and keep the core tight.
Put your left hand on the floor, and then put your right hand on the floor.
Repeat the action.
Complete 12 repetitions.
Action 2: decline AB bench lift knee
How to do decline AB bench knee lift:
Start with the two hand flat support perpendicular to the abdominal bench and put your feet on the bench.
Slowly move the right knee to the right elbow, keep the back flat and the abdominal core tight.
Under control, put the right foot back into the abdominal bench.
Repeat with your left leg.
Complete 20 repetitions or 60 second hold.
Oblique abdominal muscle training:
Action 3: push the wiper
How to make a ab crunch bench wiper:
Lie on the ab crunch bench and grasp the head under the bench.
Straighten your legs, bring your feet together, and lift your legs at a 90 degree angle.
Tighten the core of your abdomen, lean your hips back and press your lower back into the bench.
Twist your legs to the right and lower them.
Put your legs back in the center before doing the other side.
Twist your legs to the left and lower them.
Repeat, complete 20 repetitions.
Action 4: side plate support tightening
How to tighten the side plate support:
Start with the side plate support (elbow plate support) and put your right elbow on the precor ab bench.
Place your right shoulder on your elbow and lift your left arm up to the ceiling.
Hold your abdomen tightly to prevent your hips from tilting to the ground during tightening.
Bend the left knee and elbow so that they meet each other.
Return to the starting position.
Complete 8 repetitions on each side.
Action 5: italic contraction
How to do Italic tightening:
Lie on the floor perpendicular to the life fitness crunch bench.
With your knees at a 90 degree angle, place your heels on the adjustable abdominal bench.
Put your hand gently behind your ears without pulling your head forward.
Twist the torso, straighten the right elbow with the right knee, and lift the right shoulder blade off the ground.
Return to the ground and repeat on the left.
Repeat 20 times.
Rectus abdominis training:
Action 6: supine leg lift
How to supine leg lift:
Lie on your back on the incline bench crunch and hold your head under the incline bench crunch.
Bring your legs together and straighten them so that they are at a 90 degree angle to your body.
Tighten the core of your abdomen, lean your hips back and press your back into the bench.
Lower your legs as slowly as possible and keep your lower back from leaving the adjustable ab bench.
Lift your legs back 90 degrees.
Complete 10 repetitions.
Action 7: sit with knees bent and abdomen closed
How to sit with knees bent and abdomen closed:
Sit on the edge of the bench with your feet hanging at the end.
Put your hands on the bench behind you.
Bend your knees and pull them toward your chest.
Then lean back to your elbows and straighten your legs.
Repeat.
Complete 15 repetitions.