Best Advanced Core Workouts With Flat Bench

The Seated Toe Tap is a simple exercise that strengthens your hip flexors and lower abs while sitting. It helps improve your balance and coordination, making it perfect for beginners.

How to do it

1. Sit upright on a bench with your knees above your feet.
2. Hold onto the bench for balance.
3. Engage your core and lean back slightly, keeping your back straight.
4. Lift your right knee and tap your toes to the ground, then lower it back down.
5. Repeat with your left leg.
6. Continue alternating for the desired number of repetitions.

The Elevated Plank with Slow Mountain Climber strengthens your core, especially the lower abs and hip flexors. By using an elevated surface, you increase stability and engage your muscles more effectively.

How to do it

1. Find a flat bench or stable surface.
2. Place your hands on the bench, shoulder-width apart.
3. Engage your core and walk your legs back into a plank position.
4. Lift one knee towards your chest, keeping your core tight.
5. Hold briefly, then lower your foot back to the ground.
6. Switch legs and repeat.

The Elevated Plank is a core-strengthening exercise where you place your hands on a raised surface, like a bench. This variation increases instability, which helps improve your core strength and balance.

How to do it

1. Find a flat bench or stable surface.
2. Place your hands on the bench, shoulder-width apart.
3. Walk your legs back so your body is straight from shoulders to ankles.
4. Engage your core and hold this position as long as needed.