Sit-Up Bench Exercises
The sit-up bench is a standard piece of equipment in most fitness facilities. Those using the bench most commonly hook their feet under the pads at the end of the bench and do standard sit-ups. While this is a perfectly legitimate exercise that will work to strengthen and tone abdominal muscles, there are other varieties of sit-up bench exercises that will increase the effectiveness of the workout.
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Alternating Twist Sit-Up
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Perform an alternating twist sit-up on the bench to build oblique muscles as well as the upper and lower abdominals.
Sit on the bench and hook your feet underneath the footpads. Place your hands gently behind your head and twist your torso to the right. Lower your twisted body slowly to the bench so that your back barely makes contact with the bench. Raise your body, holding the same position and return to the starting position. Twist your torso to the left and go back down and then return to the up position, holding the pose the entire time. Remember to inhale when you lower your body and exhale when you raise your body, according to BusyWomensFitness.com.
One rep consists of one right side sit-up and one left side sit-up. Complete three sets of 10 alternating twist sit-ups to begin a routine and work your way up as you see fit.
The bench can be adjusted to a declined position to add intensity to this exercise.
Modified Bicycle Maneuver
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The bicycle maneuver is considered one of the best abdominal exercises you can do, according to BusyWomensFitness.com. Lie on your back with your legs straight and your hands up by your ears. While doing a bicycle pedaling motion alternate with a sit-up motion that reaches the elbow toward the opposite knee. Pretend you are trying to touch your elbow to the other knee during each sit-up.
Perform a modified bicycle maneuver to accomplish a similar exercise using the sit-up bench. Instead of alternating from leg to leg with the elbows, you will work one side at a time. Sit on the bench and hook one foot under the footpad and rest one ankle on top of the footpad. With your hands by your ear start from a prone position and raise up using your abdominals, bend your free leg at the knee and attempt to touch your elbow to your knee, then return to the start position. Do this exercise 10 times, then switch legs and do 10 more. Start with three sets to really feel a burn in the abs. Remember to inhale on the way down and exhale on the way up.
Side Bends
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Perform side bends on a sit-up bench in a declined position. Place your legs in a sideways position between the footpad and the bench with one leg on each side of the pad. If possible, adjust the bench height so that the bench itself supports you at the knees. You will be standing upright with one side facing the surface of the bench. With your arms at your sides or raised above your head, bend at the waist to the side and try to get your body as close to the bench as possible as you inhale. Using your oblique muscles, raise your body back to the upright position as you exhale. Complete three sets of 10 reps each.
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