Using the exercise bench in your ab workouts crams in your abdominal muscles as tight as possible in a single area, thereby making the contractions in your crunches that much more intense and concentrated. Including this exercise in your line up will tone down the midsection, particularly the upper abdominal area. Doing the ab workouts by placing your feet on an exercise bench also takes the pressure off of your lower back. The ab workouts also help in keeping your hip flexors relaxed, so you could focus solely on the crunches in your abdomen.

Position your body for your ab workouts by lying on the floor with your back flat against it, then raise your legs and place your feet steady on top off the exercise bench (you may also use a stable chair if you want to improvise). In this form your knees should be bent at an angle of 90 degrees.

Place your hands on the sides of your head and prepare for the movement in your ab workouts by relaxing your body and taking a deep breath. Begin the ab workouts by pushing your lower back into the floor and curling your shoulders upward and in toward your knees, going as far as you comfortably can. Aim your elbows toward your knees and contract your abs for truly intense ab workouts!

Take note that while doing the ab workouts, your feet should be placed on top of the bench, and not wedged beneath it; in this form you can use them for leverage while you do the contractions. If you would also like some added variation in your ab workouts, you could try taking one hand off the side of your head and placing it on the obliques on the opposite side, and twist your body as you make your way up during your ab workouts.

Before you begin your quest towards the ultimate six-pack, you must establish a solid foundation to work on. The foundation for any workout program -whether it's targeting your whole body or targeting your abdominals solely- must start with a strong core. Most individuals fail to reach their goals because their weak core limits their overall stamina and strength.

For ideal eating recipes to make dieting interesting and core muscle training, try either "The Truth About Six-Pack Abs" by Mike Geary or "Burn the fat, feed the muscle" by Tom Venuto. They are the most recognized bodybuilding authors in the internet and have transformed thousands of bodies. Regardless of a lanky frame or to shed that clumsy poundage, it has proven that it works.