Watch: Shilpa Shetty Kundra is busy working on her ‘abs of steel’

She shared the steps.

1. A bench for these bodyweight core exercises.
2. Perform each exercise for 45 seconds in a circuit.
3. Rest for 45 seconds and repeat for four rounds.

What are bench-based abs exercises?

Bench-based abs exercises are a fantastic way to target your core muscles while providing stability and support. These exercises utilise a bench or stability ball to enhance resistance and engage your abdominal muscles in various movements. By incorporating these exercises into your routine, you can strengthen your core, improve posture, and enhance overall athletic performance, said fitness expert Mukul Nagpaul, founder, PMF Training, and Fit India Movement ambassador.

Benefits

Nagpaul also listed the benefits:

Core strength and stability: Bench-based abs exercises specifically target your core muscles, including the rectus abdominis, obliques, and transverse abdominis. Strengthening these muscles can help improve stability, balance, and overall functional strength.

Enhanced posture: A strong core translates into better posture. By strengthening your abs and back muscles, bench-based exercises can help you maintain proper alignment, reducing the risk of postural issues and injuries.

Versatility and variety: From crunches and Russian twists to leg raises and planks, bench-based abs exercises offer a wide range of movements to challenge your core muscles from different angles. This variety keeps your workouts engaging and prevents boredom.

How to perform bench-based abs exercises?

Choose the right bench: Ensure your bench is sturdy and properly adjusted for your height and comfort. A stable bench or stability ball is essential for maintaining proper form throughout the exercises, said Nagpaul.

Warm-up: Prioritise a brief warm-up to prepare your core and body for the workout. This can include dynamic stretches or light cardio exercises to increase blood flow and flexibility.

Exercise techniques

Here are a few popular bench-based abs exercises to get you started.

Crunches on the bench: Lie on the bench with your knees bent and feet flat. Place your hands behind your head or across your chest. Contract your abs and lift your upper body towards your knees, exhaling as you crunch. Slowly lower back down and repeat.

Russian twists: Sit on the edge of the bench with your knees bent and feet off the ground. Lean back slightly, engage your core, and twist your torso from side to side, touching the bench with your hands on each side. Keep your back straight and maintain control throughout the movement.

Beginner versus advanced

“Bench-based abs exercises can be modified to suit different fitness levels. Beginners can start with basic exercises and gradually progress to more advanced variations, such as adding weights or increasing the range of motion. Listen to your body and challenge yourself while maintaining proper form,” said Nagpaul.

What to keep in mind?

Proper form: Focus on maintaining proper form and technique throughout each exercise. This ensures optimal muscle engagement and reduces the risk of injury.

Breathing: Breathe naturally during each movement, exhaling as you contract your abs and inhaling as you release.

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