Standing Ab Workout
Build your core without needing to go down to the floor! Whether you want to avoid getting down to the floor or simply want to switch it up, try out this standing core workout.
One of the benefits of standing only ab workout is that your core has to stabilize to control the exercise and keep upright in the correct posture. This means, many of the exercises have a balance component. That being said, your main goal for EACH move of this workout is to focus on bracing your core and moving with control.
To try this workout, all you need is a light – medium dumbbell and some space.
For each exercise in the circuit below, do 10 – 15 repetitions. For any single sided movements, make sure to do the repetitions on both sides before moving on to the next side.
Circuit:
Standing crossbody crunch
Static lunge with torso twist
Side bends
Wall sit abs
Single arm overhead carry with heel to toe walk
Repeat entire circuit twice.
Exercise Guide:
Standing crossbody crunch: Stand with feet slightly wider than shoulder width apart. Hold your dumbbell with both hands and bring it up above the right shoulder. This is the starting position. From here, bring dumbbell across and down as you bring the left knee up, twisting your torso and crunching though the core. Dumbbell and knee should meet in the middle. Return to starting position. Do all repetitions on one side before repeating on the opposite side.
Static lunge with torso twist: Start with feet hip width apart, then take a long step back with your right leg. It should be long enough that when you lunge down, your knees are at 90 degrees. Hold your dumbbell with both hands and extend arms out straight. Lower into your lunge. Hold this lunge as you twist the dumbbell over the right leg, then back to center. Make sure to keep your chest up the entire time and that the motion is slow and controlled. Do repetitions on one side before repeating on the other, with the left leg forward and twisting to the left.
Side bend: Stand with feet shoulder width apart and the dumbbell in your right hand. Slowly bend sideways at the waist towards the right side. Then, using your obliques, you’ll pull yourself back up to standing. Complete all reps on one side before switching to the other side.
Wall sit abs: Start in a wall sit position, with back flat against the wall, feet hip width apart, and thighs parallel to the floor, like you’re sitting in a chair. Hold the dumbbell with both hands and extend your arms out straight. Start with your dumbbell low, near your thighs. Raise your dumbbell up over the head then lower back down to the thighs as you hold the wall sit position. Brace your core as you lift and lower your dumbbell.
Single arm overhead carry with heel to toe walk: Stand tall with the dumbbell in the right hand. Extend right arm up so that its straight while keeping the palm facing in towards the ear and the dumbbell stacked over the shoulder. Make sure to keep your core braced the entire time. Now begin the heel to toe walk. Just like a tightrope, you’ll walk by connecting heel to toe. As you step forward, step directly in front of the opposite leg, connecting the heel of one foot to the toe of the opposite foot. Walk an even number of steps forward, then repeat the same number of steps in the same manner with the left arm in the air.
Note: Form should always come first, so if you need to, modify any of these exercises by trying them with body weight only first instead of a dumbbell.