Ever Trend Zone A strong core helps improve your balance and posture. Therefore, be sure to strengthen your core by including standing AB workouts in your fitness routine.
Exercises such as push-ups, crunches, planks, and Russian twists include hands, forearms, butts, or backs that touch the ground. But what if you don’t want to sit, lie down, use your hands to touch the ground or padded mat, or touch your abs? In that case, AB workout is something you need to do. You can stand and perform exercises without sitting to strengthen your core. This is an effective floor-free workout option that can induce the core muscles and improve stability and balance.
What is a Standing AB Workout?
Standing AB workouts include a series of exercises that are performed while standing and do not require you to sit or lie down. “These exercises activate core muscles, including the abdominal abdomen, lateral abdomen, diagonal, hip muscles, and some muscles in the lower back and glute,” says fitness expert Aman Puri.
The core muscles play an important role in our movements. They help stabilize the spine and pelvis, which are essential for walking, running, jumping and throwing, according to an analysis published in International Public Health and Medical Research.
“In a standing position, the body works against gravity and practices the core muscles more,” says the expert. Core-targeting exercises are effective in removing muscle fatigue caused by prolonged sitting, according to a study published in the Scoping Review. Standing AB workouts are also effective in building functional strength and improving body posture. This is important. After all, according to Harvard Health Publishing, inadequate posture can cause back and neck pain and headaches.
Standing AB Workout: Core Exercises
Below are some exercises that you can easily perform and include in your standing AB workout:
1. Torso twisting
- Stand straight and keep your arms straight in front of you.
- Stretch your hands towards an extreme rear position and twist your upper body from side to side.
This exercise should be part of a standing AB workout as it reduces belly fat and targets the lateral abdominal muscles.
2. Knee exercises
- Stand straight to perform high knee exercises.
- Start your jogging by moving your knees rapidly towards your chest.
“This exercise helps to tone the core muscles, burn calories and improve the strength of the lower abdominal muscles,” says the expert.
3. Reverse lunge twist
- Stand with your feet shoulder-width apart, and hold the dumbbells forward with both hands.
- Next, bend one foot backwards and knees down towards the ground.
- Rotate the torso, hold the dumbbells and move your arms right and left, twist your body and return to the center. You can switch your legs and repeat the same movements.
Gaining weight for AB workouts can be more challenging.
4. One-leg lift
- Lift your legs straight, keeping your back and knees straight and keeping them parallel to the floor for a few seconds.
- When lifting your legs, straighten your legs at waist width and squeeze the abdominal muscles.
“This is an effective exercise that strengthens the lower abdomen and core muscles,” Puri says.
5. Overhead March
- Raise your knees in the marching movement, holding the dumbbells.
- While holding one dumbbell up at the same time, you should march in a place where you bend your knees and raise your legs at 90 degrees.
- Switch the dumbbell to the other arm and repeat.
It helps to activate both upper and lower body muscles, including the entire core.
6. Standing Side Crunch
- Stand straight with your hands behind your head.
- Lift one knee upwards and move outwards, then lean sideways to fill your elbows and knees.
- Twist the opposite elbow to touch the knee, and repeat the same step on the other side.
This is a variation of the crunch that targets the upper abdominal muscles and oblique areas.
7. Dumbbell Woodchop
- With one hand, slightly wider between your legs, take the dumbbells.
- Move the dumbbells up and reach overhead.
- Bend your knees slightly downward towards the floor, towards the other leg, spin your torso and swing the dumbbells.
- Cross the other leg behind.
- Next, raise the dumbbell over your head and repeat the upward and downward movements.
Dumbbell Woodchop must be auto for Standing AB workouts as it targets the rotating core and oblique parts of your body.
8. Standing bike crunch
- Stand straight with your hands behind your head and feet, adjusting to your hip width.
- Lift one knee upwards to your chest and twist the other elbow to touch it.
- Then switch to the other and repeat the same step with the opposite elbow and knee.
This exercise involves both hand and leg movements, targeting the upper AB and diagonal areas.
9. Standing Maria Climber
- Climb the wall or mountain and create a position where you can support your hands with the wall.
- Raise your knees to hip level and extend the opposite arm.
- Raise your knees up and your other hand above your head, and alternate between your legs and hands to switch sides.
“It’s a simple and effective exercise targeting the core and abs, increasing aerobic fitness and calories burned,” Puri says.
10. Standing Crossbody Touch
- Stand up straight, scattering your feet shoulder-width.
- Touch your left hand on your right foot (opposite).
- Follow the same steps with your other hand.
This exercise should be part of your standing AB workout as it targets diagonal, core and hamstring muscles.
11. Standing Pike Crunch
- To perform this core strengthening exercise, keep your hands straight, facing upwards while standing straight.
- Next, keep your core firmly.
- Raise one foot straight ahead in front of your body and try to touch it with both straight hands. At this moment, give a slight backbend to run the crunch.
“This exercise is basically raising legs that are standing on a crunch. It helps to develop core strength by targeting the abdominal muscles,” says the expert.
Who shouldn’t perform a standing AB workout?
Some people should avoid these exercises:
- Those with back problems should be aware that regular arching of the back during exercise can put unnecessary strain on the spine.
- Continuous core exercise can lead to hip flexor strains, which can contribute to lower back pain.
- If you have an existing injury, try performing a core exercise without weights to reduce the risk of further injury or tension.
- Excessive muscles can lead to muscle pain, so older people should be especially careful and perform controlled movements to avoid muscle pain that contributes to muscle tension and pain.
- People with balance issues may increase the risk of falling due to dizziness, so while performing these exercises, you should avoid faster, jerky movements.
Standing AB workouts targeting core AB muscles are a great option for those who can’t sit on the ground and do floor exercises. These simple exercises can help you engage the core muscles and help improve stability and balance. However, health issues and Injuri people should check with their doctor before trying out AB workouts.
Related FAQs
Is it okay to do AB workouts every day?
Yes, Standing AB workouts can be performed every day. You can also add variations or weights to your standing abs regime. A mix of standing ABS exercises with weight training, resistance training, or high-intensity training can involve multiple muscles and strengthen the core and other muscles.
Does a 10-minute AB workout really work?
Yes, 10 minutes of AB exercise is especially beneficial for those who want to strengthen their core muscles. This is an easy-to-performance exercise that does not require special equipment.
What is the most effective ABS workout?
Effective standing ABS workouts may include exercises such as knee to elbow, standing diagonal crunch, bike crunch, spinning twisting, and squats. Consistency is the key to getting the best results.
Does the board give you abs?
Because it is an isometric exercise, running only the board cannot give you abs. Other core training exercises, such as climbers and leg raises, should be included, or aerobic or weight training should be included to achieve visible results.
