When it comes to ab training, most people head straight to the floor. Crunches, planks, and leg raises dominate the scene. But what if you’re overlooking one of the most powerful tools in the gym—or even your home? The flat bench.
Using a bench in your ab workouts offers several unique advantages. It extends your range of motion. It provides support for harder positions. And it helps isolate your core in ways that floor exercises can’t always match. The result? Deeper activation, more burn, and better definition.
If you’ve been stuck in a boring crunch routine or feel like your core results have plateaued, it’s time to upgrade your training. In this guide, we’ll cover 9 of the most underrated bench ab exercises that target your abs from every angle. These aren’t flashy. They’re just brutally effective when done right.
Let’s dive in.
Why Use a Bench for Ab Work?
You might think a bench is just for pressing and curls, but it’s actually one of the best tools for core training. Here’s why:
- Increased Range of Motion: Hanging off the edge of the bench allows you to stretch and contract your abs fully.
- More Isolation: Your legs can move freely off the bench, letting your core take the lead.
- Better Positioning: The elevated setup makes it easier to perform slow, controlled movements.
- Unilateral Options: You can target one side at a time with more precision.
- More Variety: Bored of floor work? Bench training keeps things fresh and challenging.
1. Bench Leg Raises
Level: Beginner to Intermediate
Muscles Worked: Lower abs, hip flexors
Reps: 12–15
How to do it:
Lie flat on a bench with your legs hanging off the end. Grip the sides of the bench near your head for support. With straight legs, lift your legs up toward the ceiling until your hips lift slightly, then lower slowly.
Tips:
Move slowly on the way down. Keep your lower back pressed into the bench.
Why it works:
This exercise trains the lower portion of your rectus abdominis, which is often underdeveloped. The bench allows a deeper stretch and more controlled contraction.
2. Reverse Crunch on Bench
Level: All levels
Muscles Worked: Lower abs
Reps: 15–20
How to do it:
Lie on a bench with your knees bent and feet off the floor. Grip the sides for support. Pull your knees toward your chest and lift your hips off the bench slightly. Lower back with control.
Tips:
Avoid swinging. Focus on curling your spine as you lift.
Why it works:
Reverse crunches target the lower abs while minimizing neck strain. The bench angle makes it easier to activate the core without relying on momentum.
3. Incline Sit-Ups
Level: Intermediate
Muscles Worked: Upper and middle abs
Reps: 10–12
How to do it:
Set the bench at an incline. Hook your feet under the footpad and lie back. Perform a slow, controlled sit-up, curling your torso toward your thighs.
Tips:
Don’t jerk up. Keep constant tension throughout the movement.
Why it works:
Incline sit-ups increase resistance compared to flat crunches. They’re tougher on the abs and more effective for building strength.
4. Bench V-Ups
Level: Intermediate to Advanced
Muscles Worked: Entire core
Reps: 8–10
How to do it:
Sit on the edge of the bench with your hands gripping behind you for support. Extend your legs straight and lean back slightly. Pull your knees and chest toward each other, forming a “V.” Extend and repeat.
Tips:
Avoid rounding your shoulders. Keep your chest up and your core braced.
Why it works:
This move targets the upper and lower abs at the same time. It also engages the hip flexors and requires full-body control.
5. Oblique Twists on Bench (Russian Twist Style)
Level: All levels
Muscles Worked: Obliques, transverse abdominis
Reps: 20 (10 each side)
How to do it:
Sit on the bench with your feet lifted and knees bent. Hold a dumbbell or medicine ball with both hands. Twist your torso side to side, tapping the weight gently on each side of the bench.
Tips:
Move from your waist, not just your arms. Keep your back straight.
Why it works:
This rotational movement builds strength through the obliques while also working your balance and coordination.
6. Decline Bench Leg Raises with Hip Lift
Level: Advanced
Muscles Worked: Lower abs
Reps: 10–12
How to do it:
Lie on a decline bench with your head at the top. Grip the bench behind your head. Extend your legs and raise them until they’re vertical, then lift your hips off the bench using your core. Lower slowly.
Tips:
Use control to lift the hips—don’t throw them upward.
Why it works:
The decline position increases resistance on your core. Adding the hip lift takes the challenge up a notch and targets the entire lower trunk.
7. Lying Bench Windshield Wipers
Level: Advanced
Muscles Worked: Obliques, transverse abdominis
Reps: 10 (5 each side)
How to do it:
Lie flat on a bench with your arms gripping the sides. Raise your legs to 90 degrees, then slowly lower both legs to one side without letting them touch the ground. Bring them back up and lower to the other side.
Tips:
Move slowly. Keep your shoulders glued to the bench.
Why it works:
This move trains anti-rotation. It strengthens the obliques and stabilizers that support your spine and core.
8. Toe Taps Off Bench
Level: Beginner
Muscles Worked: Lower abs
Reps: 12–15
How to do it:
Sit on the edge of a bench with hands behind you for support. Lift both feet off the ground. Tap one toe to the floor, then lift it back up and alternate.
Tips:
Keep your core engaged and avoid leaning back too far.
Why it works:
Toe taps build foundational core strength while teaching pelvic control. Great for beginners and those with tight hip flexors.
9. Plank with Elbows on Bench
Level: All levels
Muscles Worked: Core, shoulders, glutes
Time: 30–60 seconds
How to do it:
Place your forearms on the bench and walk your feet back into a straight line. Engage your abs, squeeze your glutes, and hold.
Tips:
Keep your hips level. Don’t let your back arch or sag.
Why it works:
This is a gentler version of the standard plank that still fires up your entire core. The elevation makes it easier to maintain proper form while building endurance.
Bonus: How to Create a Full Bench Ab Routine
If you want to train your abs efficiently using only a bench, try this full 15-minute routine:
Circuit A (3 rounds)
- Bench Leg Raises – 15 reps
- Incline Sit-Ups – 10 reps
- Russian Twists – 20 reps
Rest 30 seconds
Circuit B (3 rounds)
- V-Ups – 10 reps
- Bench Windshield Wipers – 5 reps per side
- Plank on Bench – 45 seconds
Rest 30 seconds
Finish with a deep core stretch and some breathing work to cool down.
Tips to Get the Best Results
- Go slow – Rushing through reps cheats the core and leads to poor form
- Breathe right – Exhale on the hard part of the movement to engage the abs
- Stay consistent – 3 to 4 ab workouts per week is ideal for definition
- Train the whole core – Hit upper, lower, obliques, and stabilizers
- Pair with cardio and nutrition – Abs are built in the gym but revealed in the kitchen
The Bottom Line
Benches aren’t just for pressing and pulling—they’re powerful tools for sculpting your core. These 9 underrated bench ab exercises target every layer of your midsection with intensity and precision.
Whether you’re training at home or in the gym, incorporating these movements into your routine can break through plateaus and help you achieve faster results. You don’t need hundreds of crunches or trendy gear. Just a bench, solid form, and the discipline to push through the burn.
Start where you are. Pick 2 to 3 of these exercises, and rotate them into your regular workouts. As your strength and control improve, increase reps, sets, or intensity.
Train smart. Train deep. Your abs will thank you.
