When you think of a core workout, you probably envision yourself lying on the floor doing exercises like sit-ups and planks. But switching the script on an abs workout by standing instead of lying down is a great way to shake up a stale routine and reap some total-body benefits.
This 20-minute standing abs workout is geared to give you the same results as any core workout you'd normally do lying down. Not only that, but because you're also engaging your upper body and lower body, you'll build strength in those muscles, too.
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Additionally, adding a standing abs workout to your exercise routine will improve your posture, overall mobility, balance and coordination. In the long run, this will help you prevent injury and move freely as you age.
Things You'll Need
1 dumbbell
An exercise mat is optional, but recommended
How to Do This Workout
Perform each exercise below on your right side (where applicable) for 45 seconds. Rest 15 seconds in between each move. When you've completed the sequence, rest 1 minute then repeat on your left side (where applicable). While everyone's pace may be different, this workout should take you around 20 minutes to complete.
1. Standing Elbow-to-Knee Rotation
- Stand tall with feet hip-width apart, holding both ends of a dumbbell below your chin.
- Keeping your elbows open, drive your right foot up off the floor. At the same time, rotate your torso to the right slightly so your right knee meets your right elbow.
- Return to the starting position and repeat on the opposite side (your left knee meeting your left elbow).
- Alternate sides for 45 seconds.
2. Overhead Knee Drive
- 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 braced, lift your right knee up to hip height. Hold this position for 2 seconds.
- Lower your right foot to the floor and repeat on 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.
3. Standing Side Crunch
- 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 right knee, shift your body weight into your left leg, which will remain straight for the duration of 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 right 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 are using less of your obliques.
- Repeat on the same side for 45 seconds. You'll switch sides during the next round.
4. Oblique Bend
- Stand tall with your feet shoulder-width apart.
- Hold a dumbbell in your left hand, palms facing in, arm straight down at your side. Place your right hand behind your head.
- Keeping 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.
5. Windmill
- 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 duration of the exercise.
- With the weight in your right hand, raise your right arm straight up 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 down 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.
6. Woodchop
- 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 up 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.
