There’s no denying the importance of a strong core. While many people like the aesthetic perks of a toned midsection, your ab muscles affect everything, from the way you move to how you perform daily activities. If you’re tired of doing the usual crunches and planks, there are numerous standing ab workouts you can do that are just as effective. Here are 15 of them
Best standing ab workouts
1. Tick tock
“The lateral flexion of the torso works the obliques. Increase or decrease range of motion to adjust the difficulty,” Alissa Tucker, AKT Master Trainer, NASM Certified Personal Trainer, and YTA Certified Yoga Instructor. How to:
Begin in a wide parallel stance. This can be done by holding a foam roller (as pictured), towel, or with arms extended straight side. Lean torso from one side to the other. Keep rib cage closed and abs pulled in.
2. Wide knee to elbow
This exercise works the obliques, Tucker explains. How to:
Begin in a wide parallel stance with hands behind your head. Lift one knee as you lean the torso toward the knee. Focus on bringing the knee up to meet the elbow. Repeat about 16-20 reps on both sides.
3. Twist knee pull
“The twist works your obliques while the knee driver gets into the rectus abdominis. Add an exhale as you twist to get your transverse abdominis involved,” says Tucker. How to:
Begin standing with feet parallel, about hips distance apart, with arms extended overhead. Option to hold weights to increase difficulty. Bend elbows as you lift one knee and rotate your torso towards the knee that is lifting.Switch sides.
4. Twist and kick
“Actively think about pulling your abs in as the leg lifts and exhale to activate the transverse abdominis,” Tucker explains. How to:
Begin standing parallel, feet hips distance apart. Bend elbows, arms at chest height, parallel to the floor. Kick one leg straight forward as you rotate your torso toward the kicking leg. Extend the opposite arm to reach for the toe of the kicking leg. Focus on using your rectus abdominis to lift the leg, as you twist, working the obliques. Alternate sides.
5. Knee raise balances
FromKate Cherichello, a certified fitness professional and founder of Be. By Kate: How to:
Standing tall, lift right knee up to the side while also reaching right hand toward the knee, a slight lean to the right with your body as the knee lifts will add to the intensity. While doing the movement, contract your abs. Tip: Exhale as you lift the knee. Instead of dropping your foot to the ground in between reps, barely tap the ground, if at all. This will help to get your core working throughout the whole exercise.Try 10-20 on each side.
6. Jump rope
How to:
Every time your feet hit the ground when jumping, your abs contract. Consciously giving an extra tuck of the abs as you land will increase the ab work as well as help protect your back.Try 30 seconds up to 10 minutes of jump rope a few days per week.
7. Dance of any kind
How to:
Jumping, twisting, reaching, bending: dance gets your body moving in all directions. Dance also requires a lot of balance, and balance comes from the core. Taking note to support yourself with your core when moving will keep you safe and will also ensure you are getting the most abdominal work out of your movements. Exhale to help contract, inhale to reset.
8. Single leg deadlift
From Cherichello How to:
Standing tall with feet parallel, slowly begin to raise your right leg toward the back of the room. As you begin to lift the leg backward, begin to hinge at your hips to move your upper body forward. Either keep your arms stretched wide or your hands on your waist as you move through this exercise. As the leg continues to rise, consciously contract your glutes to help the leg lift and to keep your form solid. Work up to a point where your body is in a ‘T’: your right leg is parallel to the floor behind you, your upper body is parallel to the floor in front. The whole time, keep the spine long. A helpful tip is to keep trying to lift your chest even as you hinge forward. Come back to your starting position with feet on the floor slowly (really slowly– it makes those abs work more!). You can do multiple reps on one side then switch, or switch each time. Try to do 6-8 on each side.
9. Lunge with stability ball twist
How to:
Step back with your right leg into a lunge while holding onto a stability ball. As you lower into the lunge, twist your upper body to the right, bringing the stability ball down by your right hip/glute. Stay in the lunge but straighten (or nearly straighten) your legs as you rotate your upper body to the left, reaching the stability ball over your left shoulder. Do 8-10 on one side before switching legs.
“Here’s a tip I find helpful: Your lower body is an elevator, so it can only move up and down. Your upper body stays tall and can only rotate right and left (no bending forward). Be sure to actively contract your abs on the rotations,” Cherichello explains.
10. Side bends
“These side bends build strength in the core and legs while sculpting the waist,” says Mary Helen Bowers, founder of Ballet Beautiful, and professional ballerina. How to:
Stand up straight, forward-facing with your legs slightly apart. Lift your right foot to demi-pointe (on the balls of your toes) and slide your right arm down the side of your leg until you feel your oblique’s grip while your left arm floats up towards the sky.Bend your knees slightly as you return to the center and repeat on the other side. Switch back and forth until you’ve completed 8 reps on each side. Remember to pull the stomach as you bend from side to side. Repeat this set twice!
11. Standing ballet crunches
How to:
Start facing forward with your arms stretched long to the side. Bend your left leg slightly and lean slightly as you put your weight on your standing left and lift your knee towards your waist - bring your arms out in front of your right leg.Scoop in with the abs and use your core to pull your leg up and in. Repeat 8 times and switch to the other side. Complete a full set 2-3 times.
12. Arabesque twists
How to:
Start with your right leg behind you, take a slight bend in your left leg, pointing your toes- Plié (bend both knees). As you come up, lift your right knee and bring it across your body towards the left side of your waist. Return the right leg back to its starting position and repeat 8 times. Switch to the left and complete the set. Repeat for 2 sets of 8 on each side.
13. Skyline abs
“This small but super-targeted movement is excellent for defining your waist,” says Bowers. How to:
Standing tall and pulling in through the core, gently bend your legs and lift your right leg up and across to your left side while twisting your upper body towards the right. Bring your left arm out in front of you and use your right arm to pull your body back to the right.Repeat 2 sets of 8 on each side.
14. Standing abs with band
“This is an upper body workout that strengthens and tones the core,” Bowers states. How to:
Using a resistance band that you’re comfortable with or a set of light weights, bring the hands up over the head with a slight bend in the elbow and knees. Twist and bend through your upper body from left to right as you march for 8 reps.Add a bit of resistance pulling your arms as you twist when using the band. Bring arms down in front of your hips, twist, and bend left to the right for 8 reps. Repeat for 2-3 sets.
15. Barre bends for the waist
How to:
Work your core using the barre for stability to sculpt long and lean ballerina muscles while also toning the legs and butt. If you don’t have a barre, you can use a chair, countertop, or a sturdy piece of furniture.Start with your shoulders back, core pulled in, standing tall. Bring the left arm up and back while bending through the upper body and waist to the right and stretching the left leg long in a tendu - don’t forget to point the toe.Lift and straighten; repeat 8 reps for 2 sets.Switch sides and repeat the sequence bending to the left 8 reps for 2 sets. For extra burn and challenge, lift the working leg off the floor as you bend.
Next up: The 17 Best Trained-Approved Ab Workouts for Women, Because We All Want a Strong, Toned Core
Sources
Alissa Tucker, AKT Master Trainer, NASM Certified Personal Trainer, and YTA Certified Yoga InstructorKate Cherichello, NYC certified fitness professional and founder of Be. By Kate.Mary Helen Bowers, founder of Ballet Beautiful, and professional ballerina
