Leave crunches and planks behind! These core workouts performed while standing may efficiently engage your whole core without causing you to drop on the floor.
We understand that you don't always like to perform crunches or planks or want to get on the gym floor to strengthen your abs. Fortunately, you do not have to. You should consider training your core while standing if you've never done it before.
It may even be more effective since your abdominal muscles are not limited to those you see in the mirror. From your "six-pack" abs to your obliques (which hug the sides of your trunk) to the muscles that stabilize and support your spine, they wrap around your whole body.
Importance of Strong Core
Most people think of a six-pack when they think of a strong core. While visible abs may be the goal for some, a strong core refers to the muscles throughout your entire midsection.
There are a variety of muscles that make up the core, including the rectus abdominis, transverse abdominis, and obliques. These muscles work together to stabilize your spine and pelvis, and they help you maintain good posture.
A strong core is important for many reasons. It helps to improve your balance and stability and can also help to prevent back pain. In addition, a strong core can make everyday activities such as standing and walking easier.
You can do exercises such as sit-ups, crunches, and standing ab workouts to strengthen your core. These exercises help tone the muscles in your abdomen, lower back, and hips. As a result, they can help you achieve a stronger, healthier body.
So, these are the best standing ab workouts to strengthen your core and tone your abs.
1. Alternating Front Kicks
Alternating front kicks are a great way to get the heart pumping and the legs moving. To perform this move, follow these steps:
- Start in a standing position with the feet together. Raise the right leg up and kick forward, then quickly bring the leg back to the starting position.
- Repeat with the left leg. As you kick, keep the core engaged and resist the urge to arch the back. This move can be made slowly at first to get a feel for the movement, but it can also be done faster for a more cardiovascular workout.
With a little practice, alternating front kicks can be an effective and enjoyable way to get active.
2. Standing Elbow to Knee
Elbow-to-knee standing ab workouts are a great way to tone your stomach without getting down on the floor. They also work your obliques, the muscles that run along the sides of your abdomen.
- To do this exercise, stand with your feet hip-width apart and place your right hand on your left knee.
- Keeping your abs engaged, lift your left leg and place your left elbow on your right knee. Purposefully flex your spine and laterally crunch your abdominals.
- Repeat for 30 seconds, then switch sides and repeat.
You can also make this exercise more challenging by holding a dumbbell in one hand while you work.
3. Resistance Band Woodchop
When it comes to standing ab workouts, the resistance band woodchop is a great way to target all of the major muscles in your core.
- Stand on one side of a resistance band. Your feet should be more than hip-width apart.
- Grab the resistance band with both hands. Pull the resistance band down and across your body toward your opposite side by tightening your abs.
- Bring your hands back to the same side of your body, just below your hips.
- Don't bend your elbows. Keep your arms straight (slightly bent).
- Do 10 reps, then repeat on the other side.
You can make this exercise challenging by using a shorter resistance band or by stepping on the band closer to where you put your hand.
4. Oblique Crunch
The oblique crunch is a standing ab workout that helps tone the stomach's sides.
- To do this exercise, stand with your feet shoulder-width apart and with one weight in one hand.
- Laterally flex your torso on the non-weighted side and hold for a count of 3 seconds.
- Laterally flex on the opposing side to gather more range of motion.
- Keep your pelvis neutral and just focus on moving the torso.
- Repeat on the other side.
For best results, do 3 sets of 10-12 reps per side. This exercise is a great way to tone your obliques and help you get that six-pack you've always wanted. So what are you waiting for? Get started today!
5. Oblique Twists
This move targets your oblique muscles, which are the muscles that run along the sides of your stomach.
- Start by standing with your feet shoulder-width apart, and your hands clasped forward to do the move.
- Then, twist your torso to the right, then to the left. Be sure to keep your abs engaged throughout the move.
- You can add a dumbbell or medicine ball to increase the challenge as you get stronger.
Give this standing ab workout for beginners a try next time you look for a quick and effective way to work your core!
6. Tuck Jump
The tuck jump is a great way to work your abs and get your heart pumping. Here's how to do it:
- Start by standing with your feet shoulder-width apart.
- Squat down a quarter of the way and then explosively jump bringing your knees to your chest.
- Repeat for 8-10 reps.
The tuck jump is a great standing abs workout that can be done anywhere, anytime, without equipment. Give it a try today!
The Bottom Line
Now that you know a little more about why having a strong core is important and some of the best standing abs workouts at home to target your abs, what's stopping you from getting started? A six-pack may be the ultimate fitness goal, but don't forget that a strong core is the key to a healthy back, good posture, balance, and much more. So put down that magazine with the latest fad diet or exercise gadget and get moving - your body will thank you for it!