Sculpt your core with this standing abs workout
/
Sculpt your core with this standing abs workout
Sculpting your abdominals usually involves getting down on the floor doing traditional sit-ups or crunches. But for many people, the practicality of going from a standing position to getting onto the floor can be a struggle.
Many trainers are no longer recommending having to get in position onto the floor which is welcome news for anyone who prefers not having to work out on the floor. Rather, they suggest that staying and standing upright not only can create stronger core muscles but also work your back muscles as well. Remaining in a standing position only makes sense since your core muscles play a significant role in keeping your upright anyway.
What’s nice to know is that standing abs workouts engage more muscles at one time. This not only enhances your posture better but you’ll have an added bonus of burning more calories than most traditional floor exercises. These standing abs exercises also require no equipment and can be done in the comfort of your home, hotel room or at the gym with minimal space. These standing ab movements may also help make every day movements – such as leaning forward, backward and side-to-side – easier. Training them may also help you avoid the low-back pain that typically comes with age.
Not convinced yet that your abdominal muscles would benefit from standing ab exercises? Consider that if you allow your core muscles to weaken and become inflexible because of lack of working them out, this can take away power you need to perform everyday tasks. A strong core enhances balance and stability helping to prevent falls and injuries during sports or household chores.
So, are you ready to get started on sculpting your core muscles into great shape? Here’s how to do it: Do 3 sets of the recommended number of reps for each exercise. For best results, do this routine after your regular strength or cardio session up to four days a week:
1. Standing side bends – Stand with feet shoulder-width apart and hold a light dumbbell in each hand, hands at your sides. Slowly bend to the right as far as you can without twisting your upper body. Your right hand will dip slightly toward your right knee. Hold, slowly return to start position and then bend to the left. Repeat 10 times to each side.
2. Standing bicycle – Stand with feet together, knees slightly bent, hands behind head, and left heel lifted. Brace abs in tight and lift left knee up as right shoulder rotates towards knee (try to touch). Lower back to start. Do 20 reps each side.
3. Hip hinges – Stand facing a wall, feet shoulder-width apart. Press your hands onto the wall and contract your abs. Bend and lift your right knee in front of you until your thigh is parallel to the ground. Moving like a hinge from the hip, open your knees as far to the right as you can, then move back to center and across to the left. Repeat the entire sequence 10 times with each leg.
4. Core stabilizer – Start standing with your feet hip-width apart. Hold a dumbbell straight out in front of your chest with both hands. Move your torso slowly to the right as you rotate your arms to the right as far as you can. Pause for a second, then rotate in the opposite direction. That’s one rep, do a total of 10 reps.
5. Standing oblique bends – Stand with your feet hip-width apart and hands behind your head and elbows wide. Lift your left knee toward your left elbow while you bend your torso up and over to the left. That’s one rep, do 10. Then switch sides and repeat.
For more standing core abdominal exercises, here’s a 6-minute video from Bowflex - https://www.youtube.com/watch?v=bkHuvrLxpUU