Standing ab workouts have surged in popularity, with some videos amassing over 30 million views. These exercises target your core muscles without requiring you to lie down, making them perfect for outdoor workouts or in gyms with limited floor space. Additionally, the fact that they don’t involve lying down, makes them more accessible for individuals with mobility issues or pregnant women seeking standing workouts.
This particular standing ab workout is ideal for those who want to avoid jumping, making it easy on the knees. Yet, it still provides an effective workout, helping to build muscle and tone the mid-section.
Strengthening the core is crucial, not only for aesthetics but also for supporting everyday tasks, improving posture, and supporting the spine. The core acts as a central chain connecting the upper and lower body.
What is the workout?
If you prefer to read your workouts before giving them a go, you’ve come to the right place. To further understand how to do this standing ab workout, we spoke with a personal trainer Amy Buckler-Smith. Just remember, “to make the most of the workout, tuck in your pelvis and keep your ribcage down,” as explained by the video’s creator, Mr and Mrs Muscle.
The workout takes 15 minutes — you’ll do each exercise for 30 seconds, before moving on to the next, with a 10-second rest between. There’ll be four rounds in total, so you’ll get a chance to get to grips with the different exercises.
Oblique crunch to cross crunch
Start by standing tall with your feet hip-width apart, hands behind your ears and elbows out to the side, then, engage your core by making an ‘ssss’ sound, or by thinking about sucking your belly button into your spine. Bring your left knee to your right elbow in a crunch movement and return to your starting position. Then bring your right knee to your right elbow and return to your starting position. This exercise engages your abs, hamstrings, quads, and glutes.
You’ll do 30-seconds on one side, before switching.
Around the world knee crunch
Start standing tall with your feet hip-width apart and engage your core. Bring your hands together to the left of your body with your arms straight. Draw a big rainbow over your head to the right of your body and bring your left knee across your body to meet your hands. Draw a rainbow back over your head to your left, and bring your right knee to your hands. Continue for 30 seconds.
Lateral chop
Start by standing tall, feet hip-width apart, arms out in front of you with your fingers interlocked, and engage your core. Inhale and on the exhale in a controlled movement, swing your hands to your left and twist your body from your right toe. Inhale and return to the center. Repeat on the other side and continue for 30 seconds.
Straight to cross punch
Start by standing tall, feet hip-width apart, hands protecting your face in fists with your fingernails facing you and engaging your core. Punch forward with your left hand and tap your left toe out to the side. Return to the starting position and then punch the same arm across your body turn the body to your right and tap the left toe to the side. You can take it slower on days where you don’t want to push yourself too much but on days where you are feeling good, you can pick the pace up, all while protecting your joints.
What are the benefits of a standing ab workout?
It’s a functional exercise, mimicking real-life movements, enhancing functionality, improving posture and balance in everyday activities. It also helps with cardiovascular fitness, targets the abs and gets your heart pumping, promoting cardiovascular health and overall fitness. It’s perfect for individuals with knee problems or those in late pregnancy or postnatal phases, as it provides effective training with minimal joint impact.
There’s great flexibility, as it doesn’t require any equipment, and can easily fit into a busy schedule. Lastly, it improves stability by focusing on the core and lower body, contributing to a stronger foundation for daily movements and activities.
I tried the workout — here’s my verdict
After a few weeks of trying it out every few days, I have started to notice a difference in how strong my core feels. If you are looking for a standing ab workout to add to your routine, this one is worth trying.
