February 26

10-Minute Standing Ab Workout (Video)

By fitness

February 26, 2022



This standing ab exercise targets each muscle in your core to construct robust, outlined abs — in simply 10 minutes! And these 5 standing ab workout routines are scalable from newbie to superior (intensify this standing ab exercise by including weights).

This is core coaching off the ground! You’ll stay standing for the complete 10-minute standing ab exercise.

No crunches and no planks! Just 5 standing ab workout routines to majorly sculpt and strengthen your core muscle mass and add definition to your midsection.

Your core muscle mass are a lot greater than your “six-pack” abs and obliques. They wrap all the way in which round your physique, and embody:

  • Transversus abdominis
  • Pelvic flooring muscle mass
  • Erector spinae
  • Lumbar muscle mass (decrease again)
  • Quadratus lumborum (deep portion)
  • Gluteus maximus
two women performing a windmill ab exercise holding one dumbbell overhead | standing ab workout

Build core power and stability with this STANDING AB WORKOUT ROUTINE!

A robust core is vital for therefore many causes. According to Mayo Clinic, a powerful core is tied to:

  • Improved stability and stability
  • Improved posture
  • Reduced danger of decrease again ache
  • Reduced danger of accidents (particularly from actions that contain core rotation)

Today’s ab exercise is STRENGTH TRAINING on your total core: strengthening the obliques, rectus abdominis AND transversus abdominis muscle mass.

Standing Ab Workout FAQs

Are Standing Ab Workouts Effective?

YES! I desire standing ab exercises to “traditional” core workout routines like crunches that simply have you ever mendacity in your again. Why? Because standing ab workout routines mimic the way in which you progress in on a regular basis life – requiring your core muscle to work to stabilize your trunk as you progress your limbs away out of your physique, twist and rotate.

What Are The Best Standing Exercises For Abs?

My favourite standing ab workout routines contain a weight switch – both together with your body weight or with a dumbbell! This engages each muscle round your core. Examples embody cross physique chop, standing excessive knee lifts, leaning obliques, standing aspect bend or aspect crunch.

Work your core from EVERY angle with this standing abs exercise for inexperienced persons to superior.

I recommend including these 5 ab workout routines from a standing place to your weekly coaching routine one to a few instances every week.

Workout Equipment:

Beginner: No gear, simply your body weight.

Intermediate/Advanced: Add a single medium dumbbell or kettlebell to make this a weighted ab exercise.

We’re utilizing 10-15 lb dumbbells.

10-Minute Standing Abs Workout for Beginners!

Workout Instructions:

Follow together with the guided Standing Ab Workout Video on YouTube, led by licensed private coach Lindsey Bomgren. 

Your Workout Looks Like This:

  • 5 Standing Ab Exercises
  • Timed Intervals of Work (40 seconds work, 20 seconds relaxation)
  • Repeat All 5 Standing Ab Exercises x2 Sets (Perform all single-sided workout routines — workout routines 2, 3 and 4 — on the proper aspect of the physique for the primary set, then on the left aspect for the second set)

Standing Ab Workout Outline:

1. Goblet Hold + March (or High Knee Lift)
2. Uneven Front Squat + Pivot Press
3. Single Leg Balance Weight Pass
4. Windmills
5. Lateral Squat + Front Raise

5 Best Standing Ab Exercises

Goblet Hold and March

Targets: Low abs, obliques, glutes, hip flexors, chest and shoulders.

Note, the farther you maintain the dumbbell out, away out of your physique, the more durable your core should work.

Two women performing a goblet hold and march or standing high knees

How To Do A Goblet Hold and March:

  1. Start in a standing place, ft hip-width aside, holding a dumbbell vertically at your chest, elbows tucked in.
  2. Engage your core, then drive your proper knee up in keeping with your proper hip. Right knee bent at a 90-degree angle.
  3. Ground by means of your standing leg to stay secure, then return your proper foot again to the bottom.
  4. Switch sides, driving your left knee up in keeping with your left hip. Return to beginning place and repeat these alternating excessive knee lifts. Think of it as performing standing bicycle crunches.

Uneven Front Squat and Pivot Press

Targets: Glutes, quadriceps, hamstrings, shoulders, transversus abdominis, abs, obliques and erector spinae.

two women performing a squat and press with one dumbbell

How To Do An Uneven Front Squat and Pivot Press:

  1. Start in an athletic place, ft shoulder-width aside, holding a dumbbell in your proper hand at shoulder peak, palm dealing with in.
  2. Sit your hips again as you decrease right into a squat, aiming to get your thighs parallel to the bottom (each knees bent at 90 levels).
  3. Press by means of your heels to face tall, rotating your hips to the left. Toes pointing to the left as your left heel pops off the mat. Use the facility out of your hips and glutes to drive the dumbbell in your proper hand overhead.
  4. Return the dumbbell to shoulder peak as you reverse the rotation, each toes pointing ahead, returning to beginning place.

Modification: Follow Lindsey (on the proper) and omit the pivot press performing a standing squat and overhead press.

Single Leg Balance Weight Pass

Targets: Low abs, obliques, transversus abdominis, glutes, hip flexors, arms and core.

Again the farther the dumbbell travels away out of your physique, the more durable your abs should work to stabilize your trunk.

single leg balance weight pass; two women balancing on one leg as they pass a dumbbell from side to side - standing ab exercise

How To Do A Single Leg Balance Weight Pass:

  1. Start standing ft shoulder-width aside, holding a dumbbell in your proper hand in conjunction with your physique.
  2. Brace your core as you elevate your proper leg off the bottom, aiming to get your proper thigh parallel to the mat (bend your knee at a 90-degree angle). Ground by means of your left foot for stability.
  3. Curl the dumbbell up and throughout your physique, transferring it out of your proper hand at your aspect to your left hand at your left shoulder. Focus on conserving your torso and hips secure as you switch weight to the alternative aspect of your physique.
  4. Return the dumbbell throughout your physique, transferring the burden again to your proper hand and finish at your aspect, within the beginning place.

Windmills

Targets: Obliques, abs, higher again, outer glutes, inside thighs, hamstrings, higher physique and shoulders.

The windmill is a full physique train that strengthens the complete core; particularly the obliques (sides of the torso).

two women performing the windmill exercise with one dumbbell to strengthen the obliques

How To Do A Windmill:

  1. Start in a large stance, holding a dumbbell (or kettlebell) in your left hand, straight above your shoulder.
  2. Rotate your proper foot out 90 levels so your proper toes are pointing in direction of the highest of your mat, then pivot your left foot barely inwards (about 45 levels). Think proper heel aligns with left arch.
  3. Focus on creating and sustaining size by means of your waist as you hinge on the hips, sliding your proper arm down your proper leg. Keep your left hand straight above your left shoulder.
  4. Then, squeeze by means of your obliques to tug your torso again to an upright place.

Lateral Squat and Front Raise

Targets: Gluteus medius (a part of your butt used for side-to-side actions), quads, hips, inside thighs, shoulders, abs and core muscle mass.

two women performing a lateral squat and dumbbell front raise

How To Do A Lateral Squat and Front Raise:

  1. Start in a large stance, holding a dumbbell horizontally between your fingers, toes dealing with ahead or barely out.
  2. Sit your hips again, bending your proper knee whereas leaving your left leg straight. Think of performing a single leg squat in your proper aspect.
  3. At the underside of your squat, brace your core and exhale as you elevate the dumbbell as much as shoulder peak, arms straight in entrance of you. With management, decrease the dumbbell again right down to your thighs.
  4. Then, push off your proper foot to reverse the motion, returning to heart.
  5. Then, repeat the motion in your left: sitting your hips again and bending your left knee whereas leaving your proper leg straight.
  6. Raise the dumbbell to shoulder peak, then management it again right down to the beginning place.
  7. Push off your left leg to return to heart.

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