Don’t you sometimes wish things could be easier? While I can’t make life easier, I can introduce midlife weight-loss coach Rachael Sacerdoti, who has a way to make moving through life easier.
“A stronger core makes everything else easier. Your posture improves, your lower back feels more supported, and your other exercises, whether that’s squats, deadlifts or simply carrying groceries, feel more stable and controlled,” she says.
“Core strength also plays a significant role in injury prevention as we get older,” she adds. “It’s about building a body that functions well and feels good to live in.
“Sometimes a bench and a few controlled movements are more than enough to wake everything up,” says Sacerdoti, who recently shared a six-move bench sequence targets the full abdominal area, including the deep core muscles that support and stabilize your spine.
“The bench changes the angle and the range of motion, which means your core has to work harder and more intentionally,” explains Sacerdoti. “I chose these movements because they are accessible, they build on each other, and they deliver results without needing any complicated equipment or a lot of time.”
How to do the workout
The exercises
- Single-leg bicycle crunch
- Reverse crunch
- Double-leg lift crunch
- Full-body crunch
- Toe tap
- Legs down crunch
“This sequence works well on its own as a short, focused block of daily movement—something you can do in under 20 minutes,” says Sacerdoti.
“Always focus on your form and technique before anything else. It is far better to do eight clean reps than 10 sloppy ones.”
“If you feel your lower back taking over, slow down and reset. The core work happens when you are in control of the movement, not rushing through it.”
1. Single-leg bicycle crunch
Sets: 3 Reps: 10 each side Rest: 30sec
- Lie on a bench with your left hand holding the underside of the bench and your right behind your head, with your right elbow pointing out to the side.
- Place your right foot flat on the bench and engage your core—this is your starting position.
- Bring your left knee toward your chest, rotating your torso to the right to bring your right elbow towards your left knee.
- Reverse the movement to the starting position.
- Do all your reps on one side, then switch sides, moving in a slow and controlled manner throughout.
Form tip: Keep your core engaged throughout and resist the urge to rush. Keeping one arm lightly braced under the bench supports your balance.
2. Reverse crunch
Sets: 3 Reps: 10 Rest: 30sec
- Lie on a bench with your hands holding the sides for stability, with your toes on the floor and your knees bent.
- Lift your hips and bring both knees toward your chest.
- If your range of motion allows, your feet should come up over your head at the top of the movement.
- Lower your legs back to the starting position slowly and with control.
Form tip: The movement should come from your abs, not momentum.
3. Double-leg lift crunch
Sets: 3 Reps: 10 Rest: 30sec
- Lie on a bench with your legs extended, holding the bench behind your head for support.
- Keeping your legs together, raise them until they are perpendicular to the bench.
- At the top of the movement, you should be balanced on your upper back, held up by your core muscles.
- Lower slowly back to the starting position.
Form tip: Focus on moving with control. Avoid resting your legs on the bench between reps.
4. Full-body crunch
Sets: 3 Reps: 10 Rest: 30sec
- Lie on a bench with your knees bent and wide apart, toes on the floor and your hands behind your head.
- Raise your legs and curl your upper body up, bringing your knees and elbows towards eachother.
- At the top of the movement, your shoulder blades should be off the bench and your knees should be over your hips.
- Lower with control.
Form tip: Avoid pulling from your neck and keep the movement short and intentional rather than swinging up.
5. Toe tap
Sets: 3 Reps: 10 Rest: 30sec
- Lie on a bench with your knees bent and hip-width apart, toes on the floor and your hands holding the bench behind your head.
- Raise both legs until your knees are directly above your hips and your shins are parallel to the floor.
- Reverse the movement to the starting position.
Form tip: Keep your lower back pressed into the bench—if your back arches, slow down.
6. Legs down crunch
Sets: 3 Reps: 10 Rest: 30sec
- Lie on a bench with your knees bent, toes on the floor to the sides of the bench and your hands behind your head.
- Exhale as you raise your shoulders, holding the crunch briefly at the top of the movement.
- Lower your head and shoulders with control.
Form tip: This crunch has a shorter range of motion than the full-body crunch, but when done with control, your abs should feel the full tension of the movement.