Five Ab Exercises To Warm Up

If you want to take your workouts to the next level, start with your middle. Your core contracts first in every exercise and then the energy is transferred to the limbs. In order to prime your core muscles, so they fire better during your other workout, you need to train your core first. By training your torso when your muscles are fresh, you will achieve the fastest gains.
Performing classic ab moves like crunches and knee-ins at the beginning of your workout to warm up the muscles, you will be able to lift more weights, work more muscle and burn more calories later on.
Sharing four ab warm-up exercises that you can do on a bench.

Elevated Bicycle Crunch

Lie on the bench with face-up, place your hands by your ears. Keep your legs out straight and elevated. Bring one knee up as you bring the opposite elbow to touch that knee. Contract your abs tightly as you come up with an exhale. Alternate with the other side. Alternating shoulder to knee crunches work all the major ab muscles but focus more on the obliques.
Muscle worked: obliques & lower abdominals

Fifer Scissor

Lie flat on your back with arms by your side and legs straight. Lift your left leg in the air so that your foot is directly above your hip. Lift your right leg one inch off the bench. Switch legs simultaneously so now the right leg is above the hip and the left leg is above the bench.
Muscle worked: hip flexors & the transverse abdominis

Knee in

Sit with your legs bent and feet slightly raised off the bench. Find a balanced position with your hands grabbing the bench. Stretch your legs slightly and at the same time bend body backward into a reclining position. With a greater contraction of the ab muscles, bring the knees closer to the chest while returning to the original position.
Muscle worked: lower abdominals

Reverse crunch

Lie faceup with lower back pressed into the bench with your hands grabbing the bench. Lift your legs and drive your thighs up to your chest. In the top position, rotate your hips upward and then Lower to the bench and repeat.
Muscle worked: lower abdominis & intercostals

Side Plank

Place your legs on the bench, either stacked or staggered for more stability. Lay on your side with your forearm flat on the floor, bottom elbow lined up directly under your shoulder. Form a straight line from your head to your feet. Hold for 15 to 30 seconds. Your top hand can be on side of the hip (easier) or reaching up to the ceiling (harder).

HOW MUCH SHOULD YOU BE ABLE TO BENCH ( GUIDE 2021 )

It is a truth universally acknowledged that strength is size. Bench press , hailed as one of the most effective ways of gaining upper body strength, has become prevalent among fitness enthusiasts. Novice lifters, and elite athletes alike, try to lift heavier to get close to those with rippling muscles on the ads. But the more is not necessarily better. Forcing yourself to do heavy lifting beyond your limit could backfire. Therefore, knowing how much you’re able to bench can clear the way for building muscles effectively with proper form. This article will delve a little bit more into the following three main questions you have： How much should I be able to bench ? What is the average bench press by age? What is my one-rep max? Now let's dive in. 1. How Much Should I Be Able to Bench? While gauging how much you should be able to bench, multiple factors, with body weight, goals, gender, age, ...

HOW TO USE A EXERCISE BENCH TO PROGRESS YOUR PUSHUPS ( BENCH AB WORKOUT )

Doing regular pushups can help increase your body's production of Human Growth Hormone (HGH), which is responsible for gaining muscle mass . Weight Bench elevated pushups are variations that allow you to make your workout easier or more challenging depending either your upper body or lower body is elevated above the rest of the body. By changing the angle of your pushups, you will work for different muscle groups. These kinds of pushups are a useful addition to regular pushups and they can enhance your exercise routine or help you progress to more challenging versions. Here are several pushup routines you can do with RitFit home workout bench : 1. Incline Pushup 2. Hands-Elevated Pushup 3. Bench Tap Plyo Pushup 4. Feet-Elevated Pushup 5. Feet-Elevated Pike Pushup Let's Dive in. 1. Incline Pushup Muscles worked: chest, shoulders Incline pushup is a great starting point to begin ...

HOW TO DO FULL BODY WORKOUTS WITH HOME WORKOUT BENCH ( COMPREHENSIVE GUIDE BY RITFIT )

Reasons Why Weight Benches So Popular If you’ve never used a weight bench before, you might be wondering why they’re so popular. After all, many resistance machines allow you to perform the same types of exercises. However, weight benches are a more versatile option, which is especially important for anyone considering converting their spare room into a workout space. Weight benches allow you to customise your workout to your body’s needs, acting as a guide without taking away the reins. Supporting your back, weight benches mean your joints can move freely with greater control through a huge range of exercises. This means you’ll be able to target different muscle groups for a full body workout. Full Body Workouts for 9 Different Muscle Groups A high-quality workout bench supports exercises that boost muscle size, strength, and endurance. It can help you get a better strength training workout at home. There are many benefits to have a home workou...

3-in-1 Ab Roller Progression Exercises that Strengthen Your Core

The general public has actually long recognized the endurance of the abdominal musculature is an essential component of fitness for health and sports performance. Traditionally, people have performed abdominal exercises such as sit-ups and abdominal crunches without the assistance of any equipment. Then this increased interest in building abdominal muscle has resulted in the emergence of abdominal exercise devices. Here gives a spotlight to a new-type 3-in-1 multifunctional ab roller. Introduction of a New-type Multifunctional Ab Roller At first sight of the 3-in-1 ab roller, we are likely to turn our back on it suspiciously for it is hugely different from the traditional ab roller wheel. Yet in practice? It is an advanced tool that delivers a more seriously intense, next-level core challenge. It helps engage much of our upper half including stabilizer muscles, lats, deltoids, chest, biceps, and triceps. What makes the most awesome is that the equipment integrates ab roller, p...

Bench Shoulder Exercises You Can Do

Ever find your shoulders aching and paining after doing some heavy lifting, like rearranging furniture or lifting boxes? it’s probably because of the lack of flexibility in your shoulders. Shoulders are probably the most neglected muscles groups in your body, they are the main stabilizer when we throw, press or bringing elbows to our body. With our tendency to sit in a forward hunched position, it can ruin our posture and create an overly dominant frontside of the body. Working out your rear shoulder will counteract this influence, pulling the shoulder back into position for improved posture. A well-rounded shoulder exercise that includes both of your front and back shoulders will increase your strength and also decrease the amount of load your shoulder joints have to bear to make your shoulders more flexible, coordinated, and conditioned to handle stress. Deltoid and Trapezius You probably will be surprised that a lot of shoulder exercises involve your back. The trapezi...

Four Hip and Thigh Bench Exercises to Dissipate Back Pain

A well-trained butt and toned legs aren’t just nice to look at. Many suffer pain from lower back and leg pain from sitting all day. The hamstring muscles are connected to the bones at the bottom of the lower pelvis. Tight hamstring muscles can lead to the locked pelvis and cause stress on the lower back, which would inadvertently cause pain in the spine and contributes to poor posture. With consistent hamstring exercises and stretching, many backs and leg pain will effectively dissipate. Hip and hamstring exercises can help lengthen and loosen back muscles, relieve nerve compression that causes pain. You could use your bench to finish these four exercises at home without going to a crowded gym. Let’s face it, the gym is packed with people and you probably don’t want to wait your term. Hip thrust Many would agree that the hip thrust is the best glute development exercise. The size and appearance of your glutes will change dramatically because this exercise stren...

Four Lower-Body Exercises You Can Do on a Bench

It’s important to do lower body training because the largest body muscles are located at our bottom. They are essential in movements we perform in day-to-day activities or in sports such as running, swimming or cycling. Well-trained legs not only give us a strong back and core but also provide the stability we need for good athletic performance. You can easily use a bench to perform some leg and glutes exercises at home to get these big muscles moving. Step Up Pick one foot, press through the heel as you step onto the bench. Bringing the other foot up to stand on the bench. Return to the starting position by stepping down with one foot first followed by the other foot. Grab a dumbbell in each hand with your arms fully extended at your sides and palms facing inward to increase the difficulty level. Muscle worked: Glutes and hamstring Single-leg Squat Extend your arms for balance. Roll your shoulder blades back and keep your back straight. Raise the non-s...

How to build power cage

RitFit Power Cage with LAT Pull Down and 360° Landmine, 1000LB Capacity Power Rack https://youtu.be/PdXdoC32oyo This video is about the RitFit Power cage with Lat pull down. Putting this cage together, giving you some tips and review on this cage.. Hope this video was helpful in some kind of way.. If so please give thumbs up and subscribe to my channel for more upcoming videos .. *RitFit Power Cage with LAT Pull Down- https://www.ritfitsports.com/products/ritfit-pull-up-bands Love this Power Cage .. Time for Gains!!!! https://www.ritfitsports.com/products/ritfit-1000lbs-power-cage RitFit Power Cage with LAT Pull Down and 360° Landmine, 1000LB Capacity Power Rack Full Home Gym for Weightlifting, Come with J-Cups, Dip Bars and Other Attachments, RitFit Power Cage is 1000 lb rated featuring 2x2” steel uprights. The total footprint of the rack is 44″ W x 52″ L and it is 85″ tall. This upgraded steel makes for a heavier-duty and more stable rack, both in appearance and in reality. 13 ...

5 Upper Body Exercises To Try On A Balance Ball Trainer

A balance ball trainer helps you coordinate muscles and nerves to balance on the type of unstable surface you can easily encounter in real life. Why do the upper body exercises on a balance ball trainer? Your body will never get bored because these exercises will constantly keep you on your toes, and as long as your muscles don’t get bored, your body will change. The balance training workouts will enhance whatever fitness routine you may be done by adding a cross-training element. Not only will you improve your balance, but you’ll also increase your strength, especially core strength, and tone up a variety of muscles. Try these five fun upper body exercises on a RitFit balance ball trainer with resistance bands! Side Raise on a Balance Ball Trainer Stand on the balance ball trainer with bands in each hand. Maintaining a slight bend in the elbows, raise your arms out to the side until they are parallel with the ground. Pause, and th...

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