Published : 2024-03-01 - Categories : ATAASPORTS , Cardio , Health

The path to good health and a toned physique is a journey of constant discovery, and the benefits of the abdominal bench can help. Among the tools that can make a significant difference in this process, the abdominal bench stands out as a necessary piece of equipment in any exercise routine. It is not just a simple device to work your abs, it is an investment in your well-being and an improvement in your fitness goals. Let's see how this versatile exercise equipment can transform your workout and elevate your health to a new level.

girl on abdominal bench


An abdominal bench is a piece of fitness equipment designed, above all, for training the central area of the body, known as the core. It is characterized by its adjustable structure, which allows the angle of inclination to be varied to increase or decrease the intensity of the exercise. This versatile device is ideal for performing a wide range of exercises aimed at strengthening and toning the abdominal muscles, as well as improving posture and general stability of the body. Thanks to its ergonomic design, the abdominal bench makes it easy to perform precise and safe movements, minimizing the risk of injury and maximizing the benefits of training. With the ability to adjust its settings, the exercise bench is perfect for both beginners and advanced athletes, making it an essential fitness machine in any exercise routine seeking to improve physical health and athletic performance.


Next, we will see what are the benefits of exercising on an abdominal bench at home. Pay attention because this fitness machine will surprise you:

Core strengthening

The abdominal bench is your best ally to work the middle zone of the body in a deep and effective way. By performing exercises on this bench, you are not only sculpting your abdominal muscles, you are also strengthening the deep muscles that support your spine. This results in a strong core , which is the foundation for improved posture and a reduced risk of injury.

Adaptability and progression

One of the main advantages of the home abdominal bench is its ability to adapt to different skill levels and fitness goals. With simple adjustments, you can vary the intensity of your exercises, ensuring you are always challenging your body and avoiding plateauing. This planned progression is key to achieving lasting improvements and results.

Exercise Versatility

Beyond traditional crunches, the abdominal bench allows you to explore a wide range of exercises that can include leg raises, Russian twists, rows, and many others. This versatility makes your exercise routine more dynamic and entertaining, increasing the chances of staying committed to your training in the long term.

Improved sports performance

Strengthening the core has a direct impact on your sports performance. Athletes of all disciplines can benefit from a stronger core, as it improves balance, stability and aerobic efficiency. Regardless of whether you run, are a swimmer or just want to stay in shape, incorporating the abdominal bench into your training can lead you to achieve personal records.

Boosts lumbar health

The prevalence of back pain in the general population has made the prevention and management of back pain a priority for many. By strengthening your core , especially your lumbar region, with exercises performed on an abdominal bench, you can reduce your risk of developing back pain and improve your quality of life.


An effective ab bench workout routine can completely transform your workout, focusing on strengthening your core, improving posture, and increasing overall stability. Here we present a series of exercises designed to get the most out of your abdominal bench, suitable for both beginners and advanced athletes. Remember to warm up before starting and adjust the number of repetitions according to your fitness level.

Crunches on abdominal bench

  • Lie on the bench with your knees bent and feet flat on the floor. Place your hands behind your head or crossed over your chest.
  • Raise your torso toward your knees, contracting your abdominal muscles. Hold the contraction at the top for a moment.
  • Slowly lower yourself to the starting position. Perform 3 sets of 15 repetitions.

Leg raises

  • Lie face up on the bench and hold the edges for stability. Extend your legs forward, keeping them together.
  • Raise your legs toward the ceiling, maintaining the abdominal contraction. Try not to arch your back.
  • Lower your legs slowly without touching the floor. Complete 3 sets of 12 repetitions.

Oblique twist

  • Sit on the bench and lean back slightly, maintaining your balance. Lift your feet off the ground to increase intensity.
  • Twist your torso from side to side, moving your hands together as if you were rowing. This movement works the oblique muscles.
  • Perform 2-3 sets of 20 repetitions (10 per side).

Plank on bench

  • Place your forearms on the bench and extend your legs behind you, placing your feet on the floor. Keep your body straight from head to heels.
  • Hold this plank position for 30 to 60 seconds, keeping your abs and glutes contracted.
  • Perform 3 repetitions.

Heel touches

  • Lie with your back on the bench, knees bent and feet in the air, forming a 90-degree angle.
  • Alternately extend each arm to touch the corresponding heel, rotating your torso slightly to increase the oblique contraction.
  • Perform 3 sets of 15 repetitions per side.

Be sure to adjust the bench to an angle that is comfortable and safe to avoid injury. The key to seeing results is consistency and progression of the exercises. Incorporate training routines 2-3 times a week to strengthen and tone your muscles. Remember, quality of movement is more important than quantity, so keep a focus on proper form and muscle contraction during each exercise. And most importantly, don't forget to enjoy the process and celebrate your progress!


We present to you the 2 best abdominal benches for home from our ATAA Sports online store. Continue reading because these fitness machines will not leave you indifferent.

Trolly abdominal bench

The Trolly abdominal bench has a strong and robust structure. It is made with high quality materials that guarantee durability and safety. The Trolly Abdominal Bench folds easily, making it the perfect machine for exercising at home. With this bench you can exercise your central area of the body and other muscles, while enjoying the warmth of your home.

abdominal bench for home

Abdominal bench LS229E

The LS119E is not your typical exercise bench. It is made to last with its resistant steel and a paint that protects it from everything, giving it that shiny touch for longer. In addition, this abdominal bench for home has a super comfortable seat that makes your training sessions much more bearable. This bench is a complete home fitness machine that allows you to do up to 22 different exercises.

exercise bench for home

Don't let another day go by without strengthening your body with the benefits of the abdominal bench! You will have better posture, superior sports performance, and a notable reduction in the risk of injury. Whether you are just starting to improve your fitness or looking to take your training to the next level, the home abdominal bench is your perfect ally. Are you ready to transform your body and improve your health? Take the first step today and discover how a simple change to your routine can have a profound impact on your overall well-being. Take action now and start building that toned and defined body you've always wanted!

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