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5 Bench Exercises to Challenge Your Abs

Hey guys, anyone else looking to tighten up those abs before summer hits? Today I have a quick ab workout for you that’s really going to challenge your core. You can do it at the gym, at the park, or at home- all you need is a bench, and something heavy!

These bench exercises are a staple to my gym routine, and I’m so excited to share them with you! This workout is quick and simple. Once you do it once or twice, it’ll be committed to memory and you can do it whenever you’re at a loss for what to do.

I often follow up my cardio or heavier weight workout with this little series, just like the cherry and sprinkles of a complete workout!

The Workout

3×12 each exercise below.

3 sets of 12 reps of each exercise. Simple as that! I recommend completing the exercises circuit style, or 1 set of each exercise back to back. Rest for a few seconds in between if you must, and then complete the circuit 2 more times. What I love most about a circuit is that it gets your heart pumping with less actual rest, but gives specific muscles a rest while you’re completing other exercises.

Tips and Tricks

Just a few notes- I used a kettlebell as the weight for the Weighted Knee Crunch, but use whatever you have! This could easily be done with a med ball, dumbbell, or any unconventional heavy object you have around the house (in my college days I was notorious for using my backpack filled with textbooks as a weight for my workouts- just get creative!).

You can challenge yourself by scooching your butt closer to the edge of the bench, especially on exercises like Leg and Hip Lift you’ll find yourself challenged to balance on the bench- and you’ll have to use those ab muscles to stabilize yourself.

P.S. Please make sure the bench you’re using is sturdy before you attempt Bench Hops.

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