When you think of a core workout, you might picture yourself doing sit-ups and planks on the floor. But standing instead of lying down is a fantastic way to refresh a routine and enjoy total-body workout benefits.
This 20-minute standing abs workout delivers results comparable to traditional core workouts. It also engages the upper and lower body, strengthening those muscles.
Additionally, incorporating a standing abs workout into your exercise routine can improve your posture, overall mobility, balance, and coordination. Over time, this simple addition can help you prevent injuries and move with greater ease age
How to Do This Workout
If applicable, perform each exercise on your right side for 45 seconds, resting for 15 seconds between moves. After finishing, rest for 1 minute, then repeat on your left side. This workout should take about 20 minutes.
THE EXERCISES
KNEE TO ELBOW WITH ROTATION
Direction:
Stand tall with feet hip-width apart, holding both ends of a dumbbell below your chin.
Keeping your elbows open, drive your right foot off the floor. At the same time, rotate your torso to the left slightly so your right knee meets your left elbow.
Return to the starting position and repeat on the opposite side (your left knee meeting your left elbow).
Alternate sides for 45 seconds.
KNEE LIFTS
Direction:
Begin standing with your feet hip-width apart, holding both ends of a dumbbell over your head with arms straight.
Keeping your arms straight and your core engaged, lift your right knee to hip level. Hold this position for 2 seconds.
Lower your right foot to the floor and repeat on the opposite side. To work your core even more, keep your abs and glutes tight throughout the movement and keep your back straight.
Alternate sides for 45 seconds.
OBLIQUE SIDE BEND
Direction:
Stand tall with your feet shoulder-width apart.
Hold a dumbbell in your right hand, palms facing in, arm straight down at your side. Place your left hand on your side.
Maintaining your weight even on both legs, hips neutral, and shoulders rolled back, bend only your torso as far as you can to the right.
Engage your right oblique to return to your starting position.
Repeat on the same side for 45 seconds. You'll switch sides during the next round.
STANDING SIDE CRUNCH
Direction:
Stand tall with feet hip-width apart, holding both ends of a dumbbell below your chin with your elbows open wide to the side.
With a slight bend in your left knee, shift your body weight into your right leg, which will remain straight for the exercise.
Lift your right knee up and out to the side. At the same time, drop your right elbow to meet your right knee.
While your right elbow and knee are connected, exhale and hold the balance on your left leg for 2 seconds before lowering your right foot back to the floor and returning your torso to an upright position. Remember to keep your back very straight when crunching. If you lean over, you will use fewer of your obliques.
Repeat on the same side for 45 seconds. You'll switch sides during the next round.
WINDMILL
Direction:
Stand with your feet slightly wider than shoulder-width apart, toes pointing out at a 45-degree angle.
With a slight bend in your left knee, shift your body weight into your right leg, which will remain straight for the exercise.
With the weight in your right hand, raise your right arm straight toward the ceiling over your right shoulder. Look up toward your right hand. Keep your left arm straight down.
Keeping your chest open and your right arm stacked on top of your right shoulder, reach down with your left hand and tilt toward the floor.
Reach your left hand down toward your left heel.
Drive back up to a standing position, keeping your right arm stacked on your right shoulder.
Repeat on the same side for 45 seconds. You'll switch sides during the next round.
WOOD CHOP
Direction:
Stand with your feet hip-width apart, holding a heavy dumbbell with one end in each hand.
Keeping your hips neutral, rotate your torso and extend the weight diagonally to the left, keeping your arms relatively straight.
Swing the weight down toward your right hip, bending at your waist and rotating your torso down. Bend your knees slightly as you rotate.
Swing the weight back up to the left and repeat. The twist should come from your abs and glutes, not your arms.
Repeat on the same side for 45 seconds. You'll switch sides during the next round.
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