If you think ab exercises are just plank and crunches, you gotta rethink. Sure, those work the abs, but standing ab exercises are great for your core muscles. Plus, no need for special gear and they take less than 20 minutes. If you feel neck or hip pain doing core exercises on a mat, these standing abs moves are a great alternative. They not only strengthen your core but your whole body and support your spine. They work more muscles at once and burn more calories than most floor exercises.
First exercise: Standing Bicycle
- Stand with feet shoulder-width apart, knees slightly bent, hands behind your head.
- Lift your left heel while tightening your abs, then raise your left knee towards your right shoulder (try to touch them).
- Do 20 reps on each side.
Second exercise: Extended Toe Touch
- Stand on your right leg with your knee slightly bent, and your left leg extended sharply behind your hip. Your right arm should be straight up (toward the ceiling) and your palm facing forward.
- Tighten your spine a little and face your chest forward. Raise your left leg as high as you can and stretch your right arm up.
- Suck your belly muscles in toward your spine while stretching your left leg forward until your right hand reaches your toes before coming back to start.
- Do 10 reps on each side.
Third exercise: Rotating Deadlift
- Start in a kneeling (split) position with your left foot forward, bend your knees slightly, and put your hands behind your head.
- Engage your abs and lean your torso forward from the hips, keeping your spine naturally straight until your chest is almost parallel to the ground. Then stand up straight and twist your torso to the left while looking back over your left shoulder.
- Do 15 reps on each side.
Exercise 4: Stepping Chop
- Stand with your knees bent and hands clasped.
- Raise your arms up (towards the ceiling), and take a wide step to the side with your left leg while lifting your arms together toward the left.
- Bring your left leg back to the right, and lower your arms down to the right side.
- Do 20 reps on each side.
Exercise 5: Skating Windmill
- Stand on your left leg and bend your right leg behind you, lifting it at a sharp angle.
- Bend your left knee, then lean your body forward, trying to touch the ground with your right arm in front of your left foot, then extend your left arm up and back over your body.
- Jump to the right with both feet together, bend your arms and cross them on your chest with bent elbows, then repeat the same steps on the other side of your body.
- Do 10 reps on each side (you can add some weights to the exercise).
