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Why are ab warm up exercises so necessary?
If you want to take your workouts to the next level, you need a strong, awake core before you touch the bar or pick up a dumbbell. Your core is the first link in every major movement, and when it is properly warmed up, it can protect your spine, improve your balance, and help you lift with more confidence.
By doing a short ab warm up routine while your muscles are still fresh, you teach your core to fire on time and share the load with your bigger muscles. This means better posture on squats and presses, more stability during rows and lunges, and less strain on your lower back and neck.
Simple movements like crunch variations, knee-ins, and planks are perfect at the start of a session. They gently raise your heart rate, get blood flowing into your midsection, and prepare you to lift more weight and move more freely later in your workout.
How to use this ab warm up routine
Use this routine as the first part of your workout, right after a very light general warm up such as easy walking, cycling, or marching in place. Start with one round, doing each exercise for about twenty to thirty seconds or eight to twelve slow reps. Rest ten to twenty seconds between exercises. As you get stronger, you can add a second round or hold the positions a little longer instead of rushing through the movements.
If you are a beginner, start with three exercises from the list and move at a controlled pace. If you are more advanced, perform all five exercises in a row as a short core circuit before your main strength or cardio session.
Safety notes before you start
Take your time and focus on control, not speed. You shouldn't feel sharp pain; you should feel your abs working and your body warming up. If your neck or lower back hurts, stop, change your position, and move less. If you've had spine or abdominal surgery, a hernia, or ongoing back pain, you should talk to a doctor or a qualified coach before doing any new ab exercises.
Always remember to breathe while you move. Don't hold your breath while you're working out, especially if you already have high blood pressure or other health problems. Instead, breathe out steadily through the effort part of each rep.
Best 5 Ab Warm Up Exercises with Bench
Ab Warm Up 1. Elevated Bicycle Crunch
The elevated bicycle crunch uses the bench to support your body so you can focus on rotating through your core instead of pulling with your neck. This is a great way to wake up both your front abs and your obliques before your main workout. The bicycle crunch is one of the most effective exercises for simultaneously recruiting the rectus abdominis and external obliques.[1]
- Lie on the bench face up and place your hands lightly by your ears instead of pulling on your head.
- Extend your legs out straight and keep them a few inches above the bench or floor. Your lower back should stay gently pressed into the bench.
- Bring one knee up toward your chest as you rotate your torso and bring the opposite elbow toward that knee. Exhale as you twist.
- Return to the starting position with control, keeping your legs elevated, then switch sides so the other knee and elbow meet.
- Continue alternating sides in a smooth, steady rhythm, focusing on feeling your abs and obliques work rather than rushing the movement.
Muscles worked:
obliques, rectus abdominis, and lower abdominals
Pro tips:
- Keep your chin slightly tucked and your gaze toward the ceiling to avoid cranking your neck.
- If your lower back starts to arch, lift your legs a little higher or bend your knees slightly to reduce the leverage.
Make it easier:
- Bend both knees more and keep your range of motion smaller while you learn the pattern.
Make it harder:
- Slow down the tempo and pause for one second when your elbow meets your knee before switching sides.
Ab Warm Up 2. Fifer Scissor
The fifer scissor targets your hip flexors and deep core muscles that stabilize your spine. Using the bench gives you a firm surface under your back so you can focus on keeping your midsection tight while your legs move.
- Lie flat on your back on the bench with your arms by your sides and your legs straight. Press your lower back gently into the bench.
- Lift your left leg straight up so that your foot is roughly above your hip. Try to keep your knee softly bent but not locked.
- Lift your right leg just an inch or two off the bench, keeping it long and active.
- Switch legs smoothly so the right leg comes up above the hip while the left leg lowers to just above the bench.
- Continue to alternate in a controlled scissor motion, keeping your core braced and your breathing steady.
Muscles worked:
hip flexors and transverse abdominis
Pro tips:
- The goal is to keep your lower back pressed into the bench. If it starts to lift, shorten the leg range or raise both legs slightly higher.
- Keep your toes relaxed and think about moving from your hips rather than from your knees.
Make it easier:
- Place your hands lightly under your hips for extra support and keep the top leg slightly bent instead of fully straight.
Make it harder:
- Slow the motion and add a brief pause each time a leg is at the top position, keeping tension in your core the entire time.
Ab Warm Up 3. Knee in
The knee in is a simple but effective way to switch on your lower abs while also teaching your body how to balance on the bench. It is especially useful before exercises that require strong trunk control, such as squats, lunges, and overhead presses.
- Sit near the front edge of the bench with your legs bent and your feet slightly raised off the surface. Hold the sides of the bench lightly for balance.
- Lean your torso back a little until you feel your abs turn on, keeping your chest lifted and your spine long.
- From this balanced position, extend your legs slightly away from you while you lean your upper body back a bit more, maintaining control.
- As you exhale, pull your knees in toward your chest and bring your torso back toward the upright position. Focus on using your abs rather than swinging your legs.
- Repeat for smooth, controlled reps, avoiding any sudden jerking or dropping of the feet.
Pro tip: Clinical guidelines recommend integrating hip flexor control with abdominal bracing to prevent anterior pelvic tilt during heavy lifting.[2]
Muscles worked:
lower abdominals and hip flexors
Pro tips:
- Think about zipping your ribs and hips closer together as you bring your knees in rather than just folding at the hips.
- If you feel pressure in your lower back, reduce how far you lean back and keep your range of motion smaller.
Make it easier:
- Keep your toes lightly touching the bench between reps or reduce the distance you extend your legs.
Make it harder:
- Let go with one hand or both hands if you can hold the balanced position safely, which will challenge your core even more.
Ab Warm Up 4. Reverse crunch
The reverse crunch is a lower ab favorite and uses the bench to support your upper body while you focus on lifting your hips in a controlled way. It is a great way to prepare your core for heavier lifts where you need to resist arching your lower back.
- Lie face up with your head near the top of the bench and your lower back pressed gently into the pad. Hold the sides of the bench for stability.
- Lift your legs so your knees are bent at about a right angle and your thighs are pointing toward the ceiling.
- Using your lower abs, curl your hips up off the bench, bringing your knees toward your chest. Exhale as you lift.
- Pause briefly at the top, then slowly lower your hips back down to the bench without swinging your legs. Keep your core engaged the entire time.
Muscles worked:
lower abdominals and intercostals
Pro tips:
- Avoid kicking your legs or using momentum. The lift should feel small and controlled, driven by your abs curling your pelvis.
- Keep your head and upper back relaxed on the bench and let your hands simply help you stay anchored.
Make it easier:
- Limit how high you lift your hips or start with your knees bent a little closer to your chest.
Make it harder:
- Straighten your legs slightly at the top position while keeping your hips lifted, then slowly bring them back to the starting bend.
Ab Warm Up 5. Side Plank
The side plank is one of the best exercises for strengthening the deep muscles that keep your spine stable and your hips level. Using the bench for your legs makes it easier to set up and change the difficulty while still working your obliques and side body.
- For more support, stagger your feet or put one on top of the other on the bench.
- Put your bottom forearm flat on the floor and your elbow right under your shoulder as you lie on your side. Your forearm should point straight ahead.
- Press through your forearm and the sides of your feet to lift your hips off the floor, forming a straight line from your head to your heels.
- Hold this position for fifteen to thirty seconds while breathing steadily and keeping your hips from sagging or rolling forward.
- Your top hand can rest on your hip for an easier option or reach up toward the ceiling to increase the challenge. Switch sides and repeat.
Muscles worked:
transversus abdominis, rectus abdominis, obliques, and quadratus lumborum
Pro tips:
- Keep your neck in line with your spine by looking straight ahead or slightly down rather than craning your head up.
- Think about lifting your bottom hip up toward the ceiling instead of letting it sink toward the floor.
- EMG analysis shows that side planks elicit high activation of the quadratus lumborum with minimal spinal compression, making them ideal for injury prevention.[3]
Make it easier:
- Bend your knees and place them on the floor while keeping your upper body in a straight line, or shorten the hold time.
Make it harder:
- Lift your top leg a few inches off the bench while holding the side plank to add extra demand on your core and hip muscles.
Sample ab warm up routine with the bench
Use this simple plan as a quick guide before your workout. Adjust the time or reps based on your fitness level.
| Exercise | Time or Reps | Coaching notes |
|---|---|---|
| Elevated Bicycle Crunch | 20 to 30 seconds | Slow tempo, focus on twisting from the core. |
| Fifer Scissor | 20 to 30 seconds | Keep lower back on the bench, move from the hips. |
| Knee in | 8 to 12 reps | Control both the lean back and the pull in. |
| Reverse crunch | 8 to 12 reps | Lift hips gently, avoid swinging your legs. |
| Side Plank | 15 to 30 seconds per side | Hold a straight line and breathe steadily. |
Start with one round of this routine. As you become more comfortable, you can perform two rounds with a short rest between them, or use the routine on upper body, lower body, or full body training days whenever you need a reliable core warm up.
Conclusion
Wrapping up, a short ab warm up on the bench is one of the simplest ways to lift safer and feel stronger in every session. These five moves wake up your core, protect your spine, and help you move with better control before you add heavy weight. Start with one easy round, focus on smooth breathing and solid positions, and build from there. Your future squats, presses, and daily posture will thank you.
References
- Mandroukas A, Michailidis Y, Kyranoudis AE, Christoulas K, Metaxas T. Surface Electromyographic Activity of the Rectus Abdominis and External Oblique during Isometric and Dynamic Exercises. J Funct Morphol Kinesiol. 2022;7(3):67. Published 2022 Sep 6. doi:10.3390/jfmk7030067
- Ludwig O, Dindorf C, Kelm S, Kelm J, Fröhlich M. Muscular Strategies for Correcting the Pelvic Position to Improve Posture—An Exploratory Study. J Funct Morphol Kinesiol. 2024;9(1):25. Published 2024 Jan 29. doi:10.3390/jfmk9010025
- Youdas JW, Coleman KC, Holstad EE, Long SD, Veldkamp NL, Hollman JH. Magnitudes of muscle activation of spine stabilizers in healthy adults during prone on elbow planking exercises with and without a fitness ball. Physiother Theory Pract. 2018;34(3):212-222. doi:10.1080/09593985.2017.1377792
FAQs
1. How long should this ab warm up take?
It usually takes about five minutes to finish one round. You can do two rounds with a short break in between if you have more time or feel strong.
2. Should I do these ab exercises before or after lifting?
Use them before lifting as part of your warm up. They gently wake up your core, which makes you feel more stable and safe when you start doing heavier compound movements.
3. Is this routine suitable for beginners?
Yes. Beginners can start with 3 of the 5 moves, do them for shorter periods of time, and move less. Instead of speed, focus on control and good posture.
4. Can I do this ab warm up every day?
You can use it on most days of training, but especially before strength or cardio workouts. If your abs hurt a lot or are tired, cut back on the volume or take a day off to rest.
5. What if I feel pain in my lower back or neck?
Stop the exercise, change your position, and make the range of motion smaller. If the pain doesn't go away, skip that movement and pick an easier one. A doctor or qualified coach should check out any pain that doesn't go away or gets worse.
