Standing ab exercises are effective. Your muscles are already working against gravity to hold you up, so they’ll work even harder exercising. If you already do exercises on the floor, adding some standing ones will use your muscles in a different way, helping take your workout to the next level.
For beginners, standing ab exercises can be easier to do correctly, which means less risk of injury. Most ab routines include 3 or 4 sets of 10 reps for each exercise, but beginners can start with less. Here are a few suggestions.
- Cross body chop (the “woodchopper” exercise) - This exercise can be done with a cable, a medicine ball or a dumbbell. Stand with feet shoulder width apart. Extend arms overhead above one shoulder. Move your arms across your body while rotating your torso. Think of making a diagonal line down to your opposite knee. Return to start.
- Standing core stabilization - Hold a dumbbell with both hands, arms extended in front of you at shoulder height. Keep your core muscles tight and move the dumbbell from center to one side, then back to center. Repeat on other side.
- Standing pike crunch - This effective exercise engages all your ab muscles. Start with feet shoulder width apart and arms extended overhead. Tighten your core muscles and raise one leg to waist level, while lowering your arms and hands to meet it. Keep your arms and the leg you are raising as straight as possible. Return to start and repeat with the other leg.
- Dumbbell side bend - Stand with feet hip width apart and a dumbbell in each hand. Tighten your core muscles and lower dumbbell to your knee. Return to start and repeat on opposite side.
- Rotating deadlift - Stand on one foot with other behind you, knees slightly bent. Put hands behind your head and elbows out to side. Lean forward while engaging your core, keeping your back straight. Twist your upper torso to the side while standing back up.
Standing ab exercises are good for beginners, people that can’t (or don’t want to) be on the floor, and anyone trying to mix up their usual routine. If you need help choosing a workout or just some extra motivation, going to a gym like Downtown Athletic Club or scheduling some sessions with a personal trainer can be a real boost. Contact us today for more information.