Skip to main content

Best Core Workouts With Flat Bench For Women

Jump to:3 Workouts3 Best Exercises

About

The flat bench serves as a versatile piece of equipment, enhancing exercise options when utilized with other tools such as free weights, cables, or bands.

It positions the body optimally to maximize workout benefits.

This workout focuses on strengthening the core—encompassing the abs and lower back, vital for torso stabilization and overall balance.

Tailored for women—with adjustments based on averages of 5'5", 140 lbs, and 34 years old—the exercises integrate repetitions and weight adjustments for effectiveness, recognizing individual variability.

Core-targeted exercises include sit-ups, planks, twists, and back extensions, aiming to stabilize and empower the body's central framework efficiently.

Take advantage of this workout routine to build a stable and strong foundation, achieving your fitness goals.

The 3 Best Core Exercises with Flat Bench for Women

Ranked By

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
    4
    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
    4
    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

Alternative Workouts

Alternative Core Workouts for Women

Alternative Workouts with Flat Bench for Women