Bench ab Workout | 15 Best Bowflex Exercises in 2023

The bench ab workout involves exercises for abdominal muscles using a weight bench for proper movement. It is a common way to make abs and lose weight around the belly region just by performing some specific exercises such as crunches and leg raises on a bench.

However, in this article, I am going to share the 15 best bench ab workout exercises that are much more effective and can be performed at both home and the gym. So, make sure to read all about their impacts on the human body along with the steps that I have provided to perform them easily anywhere.

Also Read: Best Functional Exercises

15 Best Bench ab workout Exercises:

Here are the 15 major bench ab exercises that I have concluded after using them on my own. Each of them produces highly accurate and effective results in a relatively short time. They are also included in the category of Lower body workout exercises due to the high impacts on the legs and hip region of the users.

Therefore, let us take a closer look at each of them.

1. Bench Leg Raises

You will be targeting your lower abs with this exercise. The best way to do this is to lie down on your back on the bench and grip the bench behind your head. Raise your legs as high as you can, hold them for a moment, and then lower them back down again.

Moreover, Continue to repeat this exercise for ten to fifteen repetitions. I think it is the simplest and most basic bowflex bench ab exercise and it can easily strengthen your ab muscles to a great level.

2. Bicycle Crunches

Secondly, you should perform Bicycle crunches to target both your upper and lower abs. Moreover, Place your hands behind your head as you lie down on the bench. Then, Your legs should be raised off the bench, and you should alternate touching your elbow to the opposite knee.

Nonetheless, Performing 10-15 repetitions is recommended. Doing it more than 15 times will make it more easy and fast for you to get ab muscles. But, don’t choose the wrong angle for fast results as it can cause an injury to your abdominal muscles.

3. Decline Bench Sit-Ups

The purpose of this exercise is to target your upper abs. Now, Place your feet under the footpads of the bench and lie down. Once you have crossed your arms over your chest, sit up slowly, and then slowly lower yourself back down again.

In addition, Repeat the exercise for a total of 10-15 repetitions. I would say that this decline bench sit-up is an easy and effective exercise that I performed for a long time and maintained my abs and their incredible strength.

4. Bench V-Ups

The V-ups are more like the crunches but in a reverse pattern. They are no doubt effective and you should try them once for accurate results. As a result of this exercise, your entire core will be targeted. Put your hands on the bench behind you while you sit on the bench with your legs extended.

Moreover, Make a V-shape by leaning back a bit and lifting your legs and torso to meet in the middle. Now, hold your breath for a moment and then lower yourself back to the ground. Be sure to maintain your posture correctly while performing this exercise.

5. Russian Twists

Talking about the side abs, ones that are present in the side rib regions of the body. These twists make it easy for the users to get muscles on them in a quick time. The Russian twist targets your obliques. Thus, Your knees should be bent and your feet should be flat on the ground as you sit on the bench.

However, You should lean back slightly and tilt your torso to one side, putting your elbow against the bench as you do so. Then, twist to the other side, touching the elbow on the opposite side of the bench.

6. Bench Reverse Crunches

If you are new and trying to get abs, this here can be your biggest nightmare. As the reverse crunches nearly crushed my body due to the immense pressure it builds on the abdominal region. No doubt, it is effective but, it is also quite difficult to perform.

To perform this, place your hands behind your head as you lie down on the bench. Bring your legs toward your chest by lifting them and bending your knees. In the end, hold for a moment before lowering your legs again.

7. Plank to Pike

We all know that planks are the best way to reduce belly fat and get muscles around that specific area. As a result, this plank-to-pike exercise targets all areas of the core. You should start in a plank position with your hands on the bench and your body in a straight line. 

To form an upside-down V shape, lift your hips towards the ceiling while keeping your legs straight. As soon as you have completed the plank position, hold for a second and then lower yourself back down. I would suggest repeating this exercise about 10-15 times can give you the best results.

8. Bench Toe Touches

Well, these exercises are more like step-up jogging exercises but it includes the use of a bench for fast and accurate results. This exercise will target your upper abs. Moreover, In this position, you will be lying on the bench with your legs straight up toward the ceiling.

Then slowly lower yourself back down again, reaching your toes as you go. Make sure to try it more than 10 times without taking a break at the best pace and rate. As a result, your abs will be more stretched to give a better look.

9. Side Plank with Leg Lift

Here is the superman pose that I love using as a beginner because it was pretty simple to do. Just kidding! It is now the superman pose, but, still, it looks like the one he uses while flying. Just like the others, This exercise targets your obliques and abdominal muscles.

To perform this, Start in a side plank position with your elbow on the bench and your body in a straight line. Lift your top leg towards the ceiling, hold for a second, and lower back down to the normal position at the normal pace.

10. Swiss Ball Pass

Your entire core will be targeted during this exercise. It is necessary to lie down on a bench with a Swiss ball between your feet to perform this exercise. Pass the ball from your feet to your hands and then return it to your feet.

This is a silly exercise. I have used it but, I am not sure that it could be your best choice, especially for building ab muscles. Nonetheless, keep trying this special exercise and I hope that you’ll see effective body muscle results in a good time.

11. Windshield Wipers

I consider this exercise the best one for the lower back and side rib muscles. As it stretches the muscles back and forth to make them more relaxed for actions. You can target your obliques with windshield wipers. Moreover, Place your arms out to the sides to provide stability as you lie down on the bench.

Now, Keep your legs straight as you lift them toward the ceiling and slowly lower them to one side. Once they are back up to the middle, lower them to the other side. In the end, keep your balance straight for fast and accurate results.

12. Knee Tucks

Knee tucks are pretty simple and easy to perform as they target your lower abs. To perform such exercises, Lie down on the bench with your hands gripping the bench behind your head. Lift your head and shoulders off the bench by bringing your knees towards your chest.

Ensure that you hold for a second before lowering your back. Moreover, ensure that you have to balanced breathing rate while performing such exercises to maintain a good posture and accurate results at the same time.

13. Bench Jackknife

Talking about the incline, decline, and flat bench ab workouts, the jackknives are of great importance as they also target your entire core. However, Your hands should be gripping the bench behind your head as you lie down on the bench with your legs straight.

Then, Form a jackknife shape by lifting your legs and torso upwards. Before lowering yourself again, hold your breath for a moment. Moreover, Repeat the exercise for a minimum of 10-15 repetitions for effective outcomes for your abs.

14. Scissor Kicks

Scissor kicks target both your upper and lower abs and they are pretty easy to perform just like the crunches. You should lie on the bench with your hands gripping the bench behind your head while performing these exercises.

Now, alternately cross one leg over the other while lifting your legs towards the ceiling.  In the end, Repeat for 10-15 reps. But, make sure to not overstretch your body in this exercise to prevent muscle torsion.

15. Single-Leg Bench Bridge

Well, it is no doubt that it is also a difficult exercise. But, we all know that difficult things are the ones that produce perfect results. Moreover, Your glutes and lower abs will be targeted by this exercise.

On the bench, lay down with one foot on the ground and the other leg straight up toward the ceiling. In addition, Raise your hips and hold them for a moment before lowering them back down for more effective results in less time for abs.

Frequently Asked Questions:

Final Verdict:

A bench ab workout can be a great way to target different areas of your abdominal muscles and provide variety to your workout routine. An incline bench exercise focuses on the upper abs and a decline bench exercise focuses on the lower abs, while a flat bench exercise focuses on the abs more traditionally.

However, Bowflex benches can be used to increase resistance and increase exercise options. The key to preventing injury is to use proper form and gradually increase the intensity of your workout. Bench ab workouts can be a valuable component of a comprehensive fitness regimen. Thus, it is recommended that you perform all of these exercises.