If we only train the rectus abdominis with crunches, we will not strengthen the obliques, and there will be no training reinforcement effect on the abdominal sides. Our abdominal training needs comprehensive activation and stimulation.

From the function of the rectus abdominis and obliques, when they contract, they can allow pelvic tilt and spinal flexion or rotation, so we need to design related muscle strength by such muscle functions.

We have previously used hanging exercises to comprehensively train the abdomen, but these exercises require a high level of arm and grip strength, which many beginners cannot complete. This time we reduce the difficulty of abdominal training and use incline benches to perform exercises that cause pelvic tilt and spinal flexion and rotation, so that more trainees can complete the training.

This set of incline bench abdominal training scheme includes 4 training actions, and each action should be completed with the following number of sets, and the training should be repeated 3 times.

Training Action 1

① Lie on the incline bench with your hands grasping the edges of the incline bench to stabilize your body, raise your straight legs and turn them to the left side of your body, while using momentum to lift your hips off the incline bench.

② Bend your legs and pull them towards your chest, and rotate your knees to the right side, then pull your knees to the left side, while your legs are extended upwards. Train 10 times after each side, and switch sides.

③ When lifting your hips off the incline bench, tighten your abs and hips, and maintain the stability of your spine.

④ Train 10 times on each side.

Training Action 2

① Lie on the incline bench with your hands grasping the edges of the incline bench to stabilize your body, extend your straight legs to the left side.

② First, bend the lower left leg, then in the state of straight right leg and bent left leg, lift your legs upwards, and use momentum to lift your hips off the incline bench, lift your legs as high as possible. At the highest point, switch the state of straight left leg and bent right leg, lower your legs to the incline bench, then switch the state of straight right leg and bent left leg to lift your legs upwards, train 10 times after each side.

③ When lifting your hips off the incline bench, pay attention to tightening your core and hips, and always maintain a state of control during lifting and lowering.

④ Train 10 times on each side.

Training Action 3

① Lie on the incline bench, grasp the edges of the incline bench with your hands to stabilize your body, and lift your right knee to the top of your left knee.

② Lift your legs in this state, and use momentum to lift your hips off the incline bench, then maintain a straight leg vertically on the ground state, and lower your hips to the incline bench, then lift your hips again, and maintain the state of hips off the incline bench, lift your legs again. Train 5 times after each side.

③ Tighten your hips and abs, and always maintain the stable control of the action.

④ Train 5 times on each side.

Training Action 4

① Lie on the incline bench with your hands grasping the edges of the incline bench to stabilize your body, and lift your bent knees and lift your hips off the incline bench.

② In the state of hips off the incline bench, extend the bent knees and continue to lift your hips, then bend your knees again and lower your hips, then continue to move your hips outwards, and continue to lift your hips.

③ Tighten your hips and core, and always maintain the control of the lowering and lifting of the lower limbs.

④ Train 10 times.

If you can also perform strict fat reduction during the above abdominal training, such as controlling the intake of calories and increasing the duration of aerobic exercise, and persist in training for 4-6 weeks, you will be able to reveal more clear abdominal muscle lines, eliminate abdominal waist fat, lose a big belly, and show off slender waists!