• Tanika

Try the 6 Minute Standing Ab Workout!



Are you tired of endless crunches and NO RESULTS?!

It's time to add STANDING ab training to your home workout. A whole-body standing ab workout will train not only your abs but will also engage all of the muscles of your core, giving you strong abs and a strong core! As a bonus, a standing ab workout eliminates the neck or hip flexor pain that you may experience when you do your ab training on the floor.



Did You Know...?


Your core is made up of 29 different muscles

These different muscles include:

  • Abdomen (transverse and rectus abdomens, internal & external obliques)

  • Back (trapezius, latissimus dorsi, rhomboid muscles, posterior serrates muscle)

  • Sides

  • Pelvis & Buttocks


Standing ab exercises engage these many different muscles instead of isolating only the small muscles of your abdominals. The best exercises will include movements like bending, rotating, and stabilizing your core, great for building core strength and toning your abs.


 

Wouldn't it be nice to stay at home, get on the floor & work your core like never before?!


Here is an effective 6-minute Standing Ab Workout

With EASY Step-by-Step Instructions for each workout


1. Rotating Core Stabilizers

  • Start your workout with this exercise as a warmup.

  • Stand with your feet shoulder-width apart.

  • Clasp your hands with your arms straight out in front of your body at shoulder level.

  • Begin twisting at your waist as you rotate your arms as far as you can to the left.

  • Pause briefly at the furthest point then rotate as far as you can to the right. This is a slow-controlled movement, not a swinging momentum movement.

  • As you become stronger and more fit, hold a small dumbbell in your outstretched hands.

Perform this exercise for one full minute, then move immediately to the next...


2. Side Crunches

  • Start with your feet shoulder-width apart and your left arm straight above your head.

  • While balancing on your right leg, lift your left knee up and out, away from your body.

  • From this position, touch your left elbow to your left knee as you squeeze your obliques (love handles). Continue to balance as you slowly repeat this movement for 30 seconds. Switch sides and repeat for another 30 seconds.


Perform this exercise for a total of one minute, then move immediately to the next...


3. Squatting Side Crunches

  • Start with your feet wider than shoulder-width and toes pointed outward. Imagine sitting back into a chair as you push your butt back and squat until your thighs are parallel to the floor.

  • As you squat, lace your fingers behind your head and twist your torso and right elbow as far as you can to the right.

  • Return to the center as you stand and squat again as you twist left as far as possible.


Keeping a slow, controlled rhythm, squat, twist, stand, repeat as you alternate left and right for a total of one minute, then move immediately to the next exercise...


4. Bicycle Crunches

  • Start with your feet shoulder-width apart, with your hands behind your head.

  • Holding your core tight and your shoulders relaxed, lift your right leg and your right knee as you lower your right elbow together.

  • Return to the starting position and repeat with your left knee and left elbow.

  • Use a slow and controlled rhythm and “crunch” (contract) your abs as your knee touches your elbow.


Avoid pulling your head and neck downward as you alternate left and right for a total of one minute, then move immediately to the next exercise…


5. Reverse Wood Chops

  • Start with your feet slightly wider than shoulder-width and your fingers interlaced in a double fist in front of you.

  • Lower your body (squat) as you touch your hands to your right foot. As you stand, twist your trunk and move your arms across your body to the left, ending with your hands high above your left shoulder.

  • Imagine that you are holding an ax, chopping the base of a tree and you are returning the ax above your shoulders for the next chop.

  • As you progress in your training, you can hold a small dumbbell or add a resistance band.


Perform these “reverse” chops for 30 seconds on each side for a total of one minute, then move immediately to the last exercise…


6. High Knees With A Twist

  • Start with your feet shoulder-width apart and your fists in front of your chin, much like a boxer.

  • As you tighten your core, slowly jog in place by lifting your knees towards your chest as high as possible.

  • Each time you lift your knee up, twist your body to that side so your knee comes up centered between your elbows.

  • You will be jogging in place with “high knees” and twisting with each step, moving quickly yet smoothly.

This is the most challenging of the six standing ab exercises, but do your best to complete one full minute.


Time to finally rest and drink water.


 

Congratulations!!!


In just six minutes (in the comfort of your home) you have performed a variety of challenging core training movements including bending, squatting, twisting (rotating), and crunching, perfect movements for developing a strong and stable core and flattening your abs! Way to go... Give yourself a pat on the back!