Top 6 Standing Ab Exercises
Tired of doing crunches to tone your abs? Is there a way out? Yes, there is!! There are certain ab exercises that tone your middle body and work your entire body. They also increase the number of calories you burn. Just try them out, they can be done anywhere.
1) Overhead Circles With Medicine Ball
This is a wonderful exercise for the entire core. You will need a medicine ball for this. Stabilizing your upper body against the weight of the moving ball not only works your abs, but also your arms.
- Stand with the feet hip-width apart with a light bend in your knees. Keeping your spine in neutral position, lift a 5- to 8-pound medicine ball over your head.
- Start with circling the ball to the right, making the largest circles possible, while keeping your upper body a still and stable.
- Circle 8 times to the right; then repeat, circling 8 times to the left. Do 3 sets of this exercise.
2) Side Bend With Dumbbells
This exercise is great for toning the waist and for stretching the sides of the body. Don’t rush through this exercise. Doing this exercise slowly and methodically is harder but is much more effective.
- Stand with the feet hip-width apart holding 5- to 10-pound dumbbells at the sides of the body.
- Bend sideways towards the right, squeezing the waist on the right side. Keeping your neck as neutral as possible, try to look forward (not down).
- Pull your left ribs down to return to the standing upright position. This makes your left obliques work.
- Repeat for a total of twelve bends to the right, then change sides. Do 3 sets.
3) Reverse Lunge With Twist
This classic exercise becomes more challenging when you challenge your body balance and work your core.
- Stand with the feet shoulder-width apart. Hold a 5- to 10-pound medicine ball using both hands, with your arms stretched out in front.
- Keep the core stable and put weight on your heels. Take a huge step back with the right foot, planting your foot and then lower your body till both legs are bent at right angles.
- As you lunge, twist your upper body to the left and over the left leg.
- Bring your upper body back to the center, and exhale as you extend the legs. Bring the feet back together, and then repeat with the left leg, this time twisting to your right.
- This completes 1 rep.
4) Twisting Wood Chop With Medicine Ball
The wood chop works the whole body with an important focus on the core. This move also raises your heart rate and thus has an added cardio component. A 5- to 8-pound medicine ball should be used for this move.
- Stand with your feet a little wider than hip-distance apart. Twist towards the right and raise the ball over to your right shoulder.
- While exhaling pull your abs toward the spine and “chop” the ball down in a diagonal manner across your body towards the outside of the left knee. Just imagine that you are chopping wood at this angle and the ball in your hand is your axe!
- Try focusing on the rotation initiated in your upper body.
- Return to starting position. This completes 1 rep.
- Do 3 sets of 15 reps on each side.
5) Shoulder Press and Side Crunch
You need a pair of 5- to 10-pound dumbbells for this exercise to tone the shoulders and waist.
- Stand by holding the dumbbells at your shoulders. With the palms of your hands facing forward, press the weights over your head by straightening your arms.
- As you bend the elbows to lower the weights, lift the left knee up toward the left elbow. Squeeze the abs to exaggerate the side crunch.
- Lower the leg and raise the weights over your head, and then repeat the side crunch on your right. This completes 1 rep.
- Do 15 reps and alternate sides.
6) Standing Twist
- Stand and hold a dumbbell at the chest level.
- Keeping your pelvis stable, rotate your ribcage right and left, to complete 1 rep. Ensure that your abs are pulled towards your spine as you twist from one side to another.
- Do 3 sets of 30 reps each.
Will you try standing abs exercises?
You may also like reading-