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Best Beginner Abs Workouts With Flat Bench

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About

This routine incorporates the use of a flat bench, a versatile piece of equipment often combined with free weights or other tools, providing optimal body positioning for effective workouts.

It is specifically designed for beginners, defined as individuals with less than one year of experience, focusing on easier-to-approach movements that maintain effectiveness and reduce injury risks.

Exercises target the abdominal muscles, integral for spinal flexion, rotation, and overall body stabilization.

Adjustments in weight ensure that users can focus on mastering technique without compromising intensity.

Enhance your abdominal strength with this methodical and thoughtfully structured workout progression.

The 3 Best Beginner Abs Exercises with Flat Bench

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Seated Toe Tap

    Seated Toe Tap demonstration video — proper form for this exercise.
    SETS LOGGED
    49,630
    Abs Strength
    76 mScore
    Abs
    Photo of Flat Bench
    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.
    Sets, Reps, Weight
    1
    9reps
    2
    9reps
    3
    9reps
    Full Video & Instructions

  • 2. Elevated Plank With Slow Mountain Climber

    Elevated Plank With Slow Mountain Climber demonstration video — proper form for this exercise.
    SETS LOGGED
    7,142
    Abs Strength
    67 mScore
    Abs
    Photo of Flat Bench
    Flat Bench

    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.
    Sets, Reps, Weight
    1
    8reps
    2
    8reps
    3
    8reps
    Full Video & Instructions

  • 3. Elevated Plank

    Elevated Plank demonstration video — proper form for this exercise.
    SETS LOGGED
    11,528
    Abs Strength
    72 mScore
    Abs
    Photo of Flat Bench
    Flat Bench

    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.
    Full Video & Instructions