Weight benches are suitable for more than just chest presses and biceps curls. If you want to add spice to your Ab2 Gal circuit or raise your (literally) home core routine, try the Bench AB workout.
Fitness Lab certified personal trainer and co-founder Brett Durney explains that using the bench during core training has many benefits. “Using a bench allows you to focus on using loads to build strength to get a great level of stability,” he says. “There’s no need to spend time and energy focusing on balance and stability.”
Exercise at the top of the top also gives you a wider range of movement. If the bench is adjustable, setting the bench at an angle can increase the strength of some exercises. “Rejecting bench abdominal crunches, for example, is a great exercise,” says Danny.
Ready to build your own Bench AB workout? Bodi super trainer Joel Freeman will do a demo and check out the list of core exercises below to discover the best moves for you.
1. Reverse crunch
- With your feet raised, facing the flat bench and bend your knees 90 degrees. (The thighs must be perpendicular to the bench, and the shins are parallel.)
- Lift your arms over your head and grab the underside of the bench.
- Keep your neck neutral, secure your upper body to the bench, and the abdominal muscles contract to bring your knees to the chest.
- Slowly return to the starting position.
2. Iron Cross Crunch
- Bend your knees and place your feet together on the bench, heading towards a flat bench. Extend your arms to the sides. This is the starting position.
- Keep your hips pressed against the bench, contracting the abdominal muscles and lifting the shoulders and top off the bench, bringing the ribs closer to the waist.
- Squeeze your abs at the top of the movement and return to the starting position.
3. Copenhagen side board
- Lie on the ground by your side, vertically perpendicular to a flat bench with your feet facing the bench.
- Place the inside of the top foot on the bench and lift it onto the side forearm board: the forearm on the floor, the shoulders stacked above the elbows, and the hips lift, forming a straight line from the head to the heel.
- Lift your bottom leg and float on the ground. To change, place your sole foot on the ground.
- Hold the specified amount of time and then repeat the movement on the other side.
- Place your hands on the ground, your feet balls on a flat bench, and assume the position of your push-ups.
- Lift your right leg off the bench, pull your right knee towards your chest, flatten your back, lower your bottom, and keep the rest of your body still.
- Return your right foot to the starting position and immediately repeat with the opposite leg.
- Continue alternating legs and run equal reps on each side.
- Sit sideways on a flat bench. Place your hands behind your hips and grab the underside of your bench for support.
- Maintain a neutral spine, tilt your back and stretch your legs out in front of you, lifting them off the ground.
- Contract the abdominal muscles and simultaneously pull up the chest and knees and draw together, creating a V-shaped shape with the torso and legs. (To increase the difficulty, keep your legs straight.)
- Pause, then lower and stretch your legs out before your eyes.
6. Leg Rays
- Head towards a flat bench and make sure your feet hang down in front of the bench. Squeeze the side of the bench with your hands for support.
- Pull your foot and lift it to bench level. This is the starting position.
- Keep your legs straight, press your back against the bench, contracting the abdominal muscles to lift your legs up, making them perpendicular to the bench.
- Control and lower your foot to the starting position.
7. Weighted Straight Leg Crunch
- Head towards a flat bench with your legs straight, with your arms extended overhead, and hold your dumbbells, medicine balls, or weight plates with both hands. This is the starting position.
- Press your lower hips against the bench, strain your abs and straighten your legs and arms towards the ceiling, and lift your shoulders and back a little away from the bench. (Please check the square in the middle of the bench to avoid tilting it to one side.)
- Slowly lower your arms and legs and return to the starting position.
- Sit on the edge of a flat bench to maintain a neutral spine and tilt your back. Grasp the edge of the bench with both hands and support it.
- Contract the abdominal muscles and lift both legs to the bench level.
- Keep both feet straight as they alternately lift them with flapping movements.
- Complete the same number of reps on each leg.
- Head towards the bench with your feet flat. Place your fingertips behind your head and lift your shoulder blades off the bench with your elbows facing outward. This is the starting position.
- Keep your neck neutral, bring your left knee towards your chest, rotate your torso and straighten your right leg while facing your left knee.
- Rotate the torso to the right and reverse movement with your right knee facing your chest towards your right elbow and right knee towards your right knee.
- Continue with alternating aspects and perform equal personnel for each.
