There are situations where you are left with no option to work on your core muscles with not having enough level space or legroom to allow you to do your crunches or planks and cannot think of ab exercises you can do standing up.
Effective ab exercises you can do standing up and getting the same results
There are actually several ways you can continue to do your ab workouts without having to go down on all fours or getting down on the floor to do your sit-up and crunches.
Boutique Fitness Xperience trainer Rachel Nicks enumerates some of the most effective standing ab routines that targets your core muscles, that is more focused on form than reps and allows the use of the abdominal muscles to lift the legs.
From the list provided, just try to pick 2 to 3 moves that you can add to your cardio or strength workouts, where you may need to do them based on the number of reps or time period recommended and do each one for two rounds.
If it would seem difficult to complete the routines, try them out for 2 to 3 moves in a day or two, then do 2 to 3 different routines on other days.
March with twist – this is a twist to the slow high knees routine. Stand with the legs apart with shoulders down, core braced and arms overhead. Bring the right elbow down to the left knee as you twist around the waist then return to the basic position. Do the same with the opposite side. Make sure to always focus on the core and not the quads by lifting the knee and squeezing the obliques all throughout. Alternate with both sides for 1 minute.
West second side crunch – standing with feet wide apart with knees bent at hip level, hold a dumbbell with each hand. With toes facing outward perform a wide squat by bending the knees and squeezing the glutes while keeping the hips aligned with the torso. Raise arms upward until elbow level and bend to the right by engaging the core as you tap the elbow to the thigh at one side. Follow the same steps to the other side and do 20 reps total.
Standing stabilization – with a medicine ball, stand with legs apart and stretch both arms in front of the chest. With the arms straight and shoulders pressed down, rotate the upper body from the waist by engaging the core, and twist to the other side. Always make sure to stop at the center before turning to each side. Do 20 sets for both sides.
Reverse chop – with the same standing position as the standing stabilization, start by lowering the ball to the tip of the right foot then reach upward to the left side and ensure to stretch the core muscles when reaching upward. Do 10 reps the switch to the other side.
Standing side bends with dumbbells at side – With a heavy dumbbell or kettlebell, stand up with legs apart and start bending down with the weighted hand. Engage the torso when moving the torso to an upright position. Repeat the movements for 60 seconds and alternate sides for another 60 seconds.
Chair pose twist – in a semi squat position, place the hands behind the head. Rotate the upper body to the right and hooking the elbow to the right knee. Let the core muscles do the twisting and do 20 reps for each side.
Standing side crunch – With legs apart and dumbbells on each hand, activate your core muscles and bring your left elbow to the left thigh by bending at the waist like doing a side crunch. Keep both arms and shoulders in the same position throughout the routines and activate the obliques to steer the movement. Do both sides for 60 seconds each.
Standing crossover toe touches – standing with legs apart, stretch both arms to the sides and with arms extended try to reach the tip of your right toe with your left hand and engaging your core to activate the movement, then do the same with the other side. Do both sides for 1 minute each.
Single leg sprint – assume a low lunge with the left knee bent and the right leg behind you with arms extended forward. Use the core to lift the right knee to the chest and move the arms to the sides. Do the lunges in quick motions. Repeat the steps 20 times for each side.
Side leg raise with side bend – with dumbbells in both hands, stand up with feet together. Use the core to bend to down to the left while swinging the left leg outward and up. Do the reps 20 times on each side.
Standing twist – stand with legs apart and hold a dumbbell on each hand. Bend the elbow with hands at shoulder level with the hands pointed upward. Rotate to one side using the hips and core and then to the other side. Do this for 1 minute on each side.
Overhead circle – standing with legs apart, hold a medicine ball with both hands at eye level. Rotate the ball in a circular motion while engaging the core and letting the upper torso function as the pivot. Do each side for 30 seconds.
These effective ab exercise you can do standing up is as effective as any gym workout to help carve those abs.
The post Effective Ab Exercises You Can Do Standing Up appeared first on NUTRITION CLUB CANADA.
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