Having a small gym or a workout place at home has many perks. Many people instead of going to the gym prefer to work out in their own personal space. You need to get certain handy types of equipment to start working out at your home. One such piece of equipment is a sit-up bench. Many people question the effectiveness of sit-up benches. Are they really that effective? Let’s have a look at the reasons why people prefer sit-up benches as a necessary item in their home gym.
Burn Extra Fat
Sit up bench is ideal equipment that can be very effective to burn the extra fat from your body for health and wellness. The burning of fat leads to weight loss. A well-toned and fit body makes you feel confident about yourself while enhancing your personality.
Six-Pack Abs, Not a Dream Anymore
Sit up bench provides a great surface to perform exercises that help in strengthening abdominal muscles and core muscles. A balanced diet is also a must to get good abs and core strength. A sit-up bench is one of the most effective tools to help you perform exercises so abs will not only be a dream but a reality.
For Strong Core and Strong Muscles
Exercise helps to strengthen our muscles and keep our bodies in good shape. The exercise performed on a sit-up bench help in strengthening your obliques, upper and lower rectus abdominis, and core muscles.
Build Muscular Endurance
Sit-up exercises help the abdominal muscles hold for much longer than usual while also limiting pressure. The muscle involved in endurance is created from twitching and slow movements. Train your muscles slowly to boost strength, which allows you to push yourself longer times. Sit-ups require even higher twist muscles to be engaged, but you need more exercise to complete this one. Sit-up exercises mainly improve strength and endurance.
Improve Athletic Performance
It is essential that anyone playing athletically can improve the core. Sports involve many physical tasks that involve muscle movement. A properly designed core provides increased energy and torque over the chain, enabling accelerated movement and protection from injuries. A weak core would mean unimpressive throws and injuries, as it lacks the supporting force required to move around the object. A strong core produces more.
Sit Up Bench Exercises for Core Strength
This exercise can also be performed using standing benches rather than the ground. Russian twist gives obliques plenty of workouts! You can use a medicine ball or a kettlebell for this exercise. First, you must lie down on your bench, keeping your knees bent. Next, elevate your body until it creates a V-shape with your thighs; keep your spine straight. Now, twist your torso going to the right and then left. Repeat this exercise until you complete the set.
Dumbbell Chest Press
On a sit-up bench, lie on your back while holding a dumbbell in each hand. You can either rest your feet on the bench or place them flat on the floor. Now, push the dumbbells up until they are directly over the shoulders; make sure your palms are up. Lower the dumbbells down until they are slightly below your shoulders. Repeat until your set is complete. Remember to not lock your elbow and do not let your shoulder blades rise off the bench.
Reverse crunch works the entire abdominal muscles and hip muscles. This will strengthen your lower abs and is completely safe to do. As a starting position, lie on your back, then raise your legs until they are perpendicular to the floor, knees bent at a 90-degree angle.
Contract your abs to bring your knees towards your chest while raising your hips off the floor. Hold your position for a few seconds, then slowly lower your legs back to your original position. Repeat this exercise until the set is complete.
Incline push-ups help in core strength as well as your chest without the stress of the traditional military or decline push-ups. To do this, you just need to stand in front of your bench and then bend down to place your hands on either side of it with your fingers pointing forward. Keep your hands shoulder-width apart.
Once your hands are in the right position, step back into a plank position; make sure that you keep a straight spine. Next, bend your arms to slowly lower your chest toward the bench, then straighten to bring your body back. Repeat this exercise until your set is complete.
There are many sit-up benches available in the market; some of them are only made to perform sit-ups on them, whereas others offer a platform to perform multiple exercises on them. You can perform oblique sit-ups, decline leg thrust, leg pull-ins, the plank, and various other exercises on them. This makes the sit-up bench much more effective.
Many types of sit-up benches provide you with the adjustability benefit. It adds to the effectiveness factor. Benches can be adjusted according to the different types of exercise performed on them.
Sit-up benches are considered to be much safer than performing exercises on the floor. As it provides you with padded back support with reduces the risk of injury. You can repeat certain exercises on sit-up benches stress-free without having the fear of injury.
Sit-up benches will only be effective for you if you properly use them.
Always Start Your Workout with a Warm-Up
It is always advisable to warm up your body muscles before performing any kind of exercise. Perform 5 minutes of cardio exercise for this purpose.
Set Up the bench
Set your bench at the angle that you prefer. If you are confused, start with a 30-degree angle. That is always beneficial.
Position Your Body
Put your body in proper form while positioned on the surface of the bench. Sit on the lower end, place your hand behind your head and tuck your feet under the foot strap. Remember to maintain good posture all throughout the workout to avoid any injury.
Perform the exercise
You are good to go now. Perform your workout regime on these benches to attain the maximum benefits.
Getting the best out of anything requires the most efficient use of that commodity. Get as much information as you can before you intend to purchase sit-up bench, choose the one that perfectly fits your fitness regime.