Ab & Core Exercises for Home Gym

Sit with your back on the bench pad and grab both handles, legs down at the start. Push the handles straight down with locked elbows while simultaneously raising your legs, finishing when your torso and legs form a 90° angle. Stretch back overhead before the next rep.

Set the ab accessory about 10 inches from the cables and lie with your knees on the pad, feet slightly elevated. Rest your forearms on the foam pad and crunch your knees into the handles, squeezing your abs at the top. Pause briefly at both ends of the movement to avoid swinging.

Sit on the bench pad with feet planted and bring the handles to your chest, keeping them locked there. Brace your core and crunch forward until your shoulders nearly touch your chest. Descend slowly before the next rep.

Set your elbow and hand a few inches from the higher edge of the bench pad, stacking your feet on the squat pad. Keep your body in a straight line from head to feet, with your free arm extended overhead. Hold, keeping tension in your core throughout — time each side evenly.

Sit sideways with your knees on the bench pad, hips locked, back straight. Pull both handles across your body in a controlled twisting motion. This requires good balance — move slowly and repeat on the other side.

Lie on the bench pad with both feet hooked into the handles, sitting with a moderate knee bend. Cross your hands either behind your head or across your chest, then twist forward — touching your right elbow to your left knee, then alternating. Stretch at the start of each rep and contract hard at the finish.

Lock the bench pad and set the squat stand up, with your feet braced and back flat on the pad. Perform a sit-up with your hands behind your head and elbows out. Stretch your rib cage at the bottom and contract hard as you reach forward. Keep your legs locked throughout.

Same setup as the hands-behind-head version, but keep your arms extended straight overhead throughout the movement. Finish when your torso and legs form a 90° angle, pausing at the top before descending slowly.

Set the squat stand up and kneel on the bench pad. Grab the higher edge of the squat stand with locked arms and lower your body as the seat slides up, going as far as your mobility allows. Keep your core rigid throughout, then return slowly to the start.

With your back to the bench pad and feet on its edge, raise your arms to grab the handles. Bring one handle down as far as you can while keeping the other in place, maintaining tension in both arms. Alternate sides, either one at a time or completing all reps on one side first.

Lie flat on the bench pad with your feet at its edge and grab the handles from overhead. Bring them laterally down to your thighs with straight arms, then return until your arms are perpendicular to your body. Keep your core tense and elbows locked throughout.

Lie flat with feet near the bench pad's lower edge and grab the handles. Bring them straight down to your sides, and once close to your feet, finish with an ab crunch. Return to the starting position with arms overhead before the next rep.

Lie on your back holding both handles, with the bench pad locked midway through the slide. Starting with legs straight and knees locked, raise your legs in one smooth motion until they form a 90° angle with your torso. Lower slowly, keeping your knees locked throughout.

Attach a handle to one side and sit on that side, legs hanging. Grab the handle with both hands and, keeping your arms straight, bring it across your body in a twisting motion. Lower slowly and repeat on the other side.

Hook both feet into the strap attachment and secure the rope system, hands behind your head. Perform a sit-up in the decline position, raising your torso to 90° with your legs. Keep your knees locked and lower slowly, maintaining a neutral back to avoid rounding.