Incline Ab Bench: 12 Exercises & Workouts for a Stronger Core Fast
If you are tired of endless floor crunches that leave your neck sore and your abs unchanged, the incline ab bench is about to become your new best friend. This simple, sturdy ramp multiplies muscle activation, protects your lower back, and gives you dozens of fun moves that go way beyond sit-ups. In this super-detailed guide you will learn exactly how to use an incline ab bench, the best incline ab bench exercises, and three ready-made incline ab bench workouts for every fitness level. Grab water, a towel, and let’s carve a stronger core—starting today!
Table of Contents
- What Is an Incline Ab Bench?
- Benefits of Using an Incline Ab Bench
- Which Core Muscles Does It Target?
- 12 Best Incline Ab Bench Exercises
- Incline Ab Bench Workouts for Beginner, Intermediate & Advanced
- Progression Tips to Keep Getting Stronger
- Safety & Form Checklist
- Buying Guide: Pick the Right Bench
- Frequently Asked Questions
- Conclusion & Next Steps
What Is an Incline Ab Bench?
An incline ab bench looks like a tiny ramp. You lie on it with your head higher than your hips, hook your feet under padded bars, and perform core moves. Most benches let you pick a gentle slope (easy) or a steep slope (hard). Gyms usually park them next to decline benches, but the incline version is kinder to your spine and better at hitting the upper abs and deep core stabilizers.
Benefits of Using an Incline Ab Bench
- More muscle in less time: Studies show the inclined position increases upper-ab activation by up to 40 % compared with floor crunches.
- Lower-back love: The slope keeps your spine neutral, cutting risky flexion that often causes pain.
- Endless variety: Crunches, leg raises, Russian twists, V-ups, planks—swap moves every session to beat boredom.
- Easy to scale: Slide the pin to a steeper notch, hold a dumbbell, or slow the tempo—progressive overload made simple.
- Small footprint: Most benches fold flat and slide under a bed, perfect for home gyms and apartments.
Which Core Muscles Does It Target?
Your core is more than a six-pack. On an incline ab bench you’ll train:
- Rectus abdominis – the long sheet that creates the “six-pack” look.
- External & internal obliques – your waist and twist helpers.
- Transverse abdominis – your body’s natural weight belt, hugging organs and stabilizing the spine.
- Hip flexors & lower abs – crucial for running, jumping, and kicking.
12 Best Incline Ab Bench Exercises
Below are the top incline ab bench exercises ranked from easiest to hardest. Each move includes setup, action, targeted muscles, and pro tips.
1. Incline Crunch (Knee-Bent)
Setup: Set bench to lowest incline. Lie back, knees bent, feet hooked.
Action: Exhale, curl ribs toward hips, pause one second, lower with control.
Muscles: Upper abs.
Pro Tip: Imagine an orange under your chin—keep space there to stop neck pulling.
2. Incline Leg Raise
Setup: Lie flat, grip bench sides for stability.
Action: With knees slightly bent, lift legs until they point at the ceiling, then lower without touching the bench.
Muscles: Lower abs, hip flexors.
Pro Tip: Push lower back into the pad; if it arches, bend knees more.
3. Incline Russian Twist
Setup: Sit on bench, lean back 45°, hold a 5–10 lb weight.
Action: Twist right, tap weight to bench, twist left. That’s one rep.
Muscles: Obliques.
Pro Tip: Keep belly button sucked toward spine; move fast but controlled.
4. Incline Sit-Up
Setup: Feet hooked, bench one notch steeper than crunch.
Action: Curl up all the way until elbows touch knees, lower under three seconds.
Muscles: Entire core.
Pro Tip: Cross arms over chest to avoid yanking on your neck.
5. Incline Bicycle Crunch
Setup: Same as crunch, hands behind head.
Action: Bring right elbow to left knee while extending right leg, swap sides.
Muscles: Upper abs, obliques.
6. Weighted Incline Crunch
Setup: Hold a 10–25 lb plate on your chest.
Action: Crunch up, pause, lower for four counts.
Muscles: Upper abs with extra load.
7. Incline Side Bend
Setup: Lie on side, hips on midpoint of bench, feet under pads.
Action: Lower torso toward floor, then lift past horizontal.
Muscles: Obliques, quadratus lumborum.
8. Incline V-Up
Setup: Lie flat holding bench edge above head.
Action: Simultaneously lift legs and torso to meet in a pike, form a “V”, lower.
Muscles: Full rectus abdominis.
9. Incline Toe Touch
Setup: Similar to V-up but legs stay straight.
Action: Reach fingers toward shoelaces, keep legs perpendicular.
Muscles: Upper abs.
10. Incline Leg Raise with Twist
Setup: Perform a leg raise; at the top rotate hips right, then left.
Muscles: Lower abs, obliques.
11. Plank on Incline Bench
Setup: Place hands on bench seat, feet on floor, body in straight line.
Action: Hold 30–60 seconds.
Muscles: Transverse abdominis, shoulders.
12. Decline Mountain Climber (Feet on Bench)
Setup: In plank position but feet are on the high end of bench.
Action: Drive knees toward chest alternately for 30–45 seconds.
Muscles: Core, cardio.
Incline Ab Bench Workouts for Beginner, Intermediate & Advanced
Choose the plan that matches your level. Rest 45–60 seconds between sets. Warm up five minutes first (march in place, arm circles).
Beginner Incline Ab Bench Workout (Lowest Incline)
- Incline Crunch – 3 sets × 12 reps
- Incline Leg Raise – 3 sets × 10 reps
- Incline Russian Twist – 3 sets × 10 each side
- Incline Sit-Up – 2 sets × 10 reps
Do this three days per week for four weeks, then move to intermediate.
Intermediate Incline Ab Bench Workout
- Incline Crunch – 4 sets × 18 reps
- Incline Bicycle Crunch – 3 sets × 14 each side
- Incline Side Bend (hold 10 lb dumbbell) – 3 sets × 12 each side
- Incline V-Up – 3 sets × 12 reps
- Plank on Incline Bench – 3 rounds × 45 seconds
Train every other day. Increase bench angle by one notch every two weeks.
Advanced Incline Ab Bench Workout
- Weighted Incline Crunch (25 lb plate) – 4 sets × 15 reps
- Incline Toe Touch – 3 sets × 15 reps
- Incline Leg Raise with Twist – 3 sets × 14 reps
- Decline Mountain Climber – 4 rounds × 40 seconds
- Plank on Incline – 3 rounds × 60 seconds
Perform as a circuit, moving from one move to the next with 20 seconds rest. Complete three circuits, three times weekly.
Progression Tips to Keep Getting Stronger
- Steeper Incline: Each notch adds roughly 5 % more body-weight load.
- Add Weight: Plate, dumbbell, or resistance band.
- Slower Tempo: Lower for four counts, pause two, up for one.
- Reduce Rest: Drop from 60 s to 30 s to challenge endurance.
- Combine Moves: Incline V-up to Russian twist combo torches the core.
Safety & Form Checklist
- Keep lower back pressed into the pad; arching = stop.
- Breathe out on the way up, inhale on the way down.
- Hook feet firmly so you don’t slide.
- Stop if you feel pain in lower back or neck.
- Beginners: start at lowest incline for first two weeks.
Buying Guide: Pick the Right Bench
| Feature | What to Look For |
|---|---|
| Adjustability | At least 3 incline positions |
| Foot Rollers | Padded, adjustable height |
| Weight Capacity | Minimum 300 lb user + load |
| Foldability | Yes for small spaces |
| Price | Good models $80–$150 USD |
Frequently Asked Questions
Q1: Can I lose belly fat using only an incline ab bench?
Spot reduction is a myth. Combine these workouts with cardio and healthy eating for visible abs.
Q2: How often should I train abs?
Three to four sessions per week with rest days allows muscles to rebuild.
Q3: Is an incline ab bench safe after pregnancy or back surgery?
Ask your doctor. Start with shallow angles and pelvic-floor exercises.
Q4: What’s the difference between incline and decline benches?
Incline = head up, easier on back, upper-abs focus. Decline = head down, more lower abs, higher spinal load.
Conclusion & Next Steps
You now own the complete playbook to sculpt a bullet-proof core with an incline ab bench. We covered what it is, why it beats floor work, twelve killer incline ab bench exercises, and three step-by-step incline ab bench workouts for beginner, intermediate, and advanced levels. Print the workouts, tape them to your wall, and tick the boxes after every session. Snap a “day-one” photo today—four weeks from now you’ll love the stronger, defined midsection staring back in the mirror.
Call-to-action: Ready to feel the burn? Pick your workout level, hit the bench tomorrow morning, and share your progress on Instagram tagging #InclineAbBench. Your core will thank you!
