Working your abs on the floor is so old school! Forget countless reps of crunches that can bother your back—get up off the floor to work your core more effectively (and burn more calories in the process). This standing abs series keeps your heart rate up while working your waistline for maximum results in minimal time.
For more standing abs exercises like these, be sure to check out our “30-Minute Cardio Core” session included in our “Walk On: 21 Day Weight Loss Plan” program! There’s zero floor work included in this low-impact workout plan that’s designed to help you work your abs from every angle while burning body fat and boosting your energy level.
Standing Ab Exercises
Core Chop
Reps: 10 on each side
Benefits: Strengthens the core waistline muscles in the abs and back
Stand with your feet wider than hip-width apart, knees slightly bent with arms extended, hands clasped. Shift your weight into the left leg as you bend your elbows, swinging hands above left shoulder and drawing abs in tight.
Quickly chop arms down and across right thigh, rotating hips to the right, bending knees and lifting left heel off the ground.
Do 10 reps as quickly as possible, then repeat on the opposite side.
Windmill Reach
Reps: 20, alternating sides
Benefits: This core-centric exercise taps into the muscles in the buns and thighs for a bigger calorie burn
Stand with feet wider than hip-width apart and knees back. Sit back into a squat position with arms extended out from the sides of your shoulders and your elbows bent. Let your fingertips touch lightly with palms facing down.
Shift weight into your left leg, crossing your right leg behind to lower into a curtsey lunge. Your arms should extend in line with shoulders. Hinge forward from the hips with a neutral spine to aim your right fingertips to the floor.
That’s one rep. Return to start and repeat on opposite side.
Waistline Knockout
Reps: 20, alternating sides each time
Benefits: Power up your obliques and back muscles with this boxing-inspired move
Stand with your feet wider than hip-width apart and your knees slightly bent. Keep your non-punching arm by your side with the elbow bent and your hand in a fist beside your cheek. Shift your weight into the left leg, lifting your right heel as your right arm punches across the body to the left (that’s one rep).
Immediately repeat on the opposite side.
Repeat quickly, alternating sides each time.
Standing Abs Crunch
Reps: 20, alternating sides each time
Benefits: This crunch will have your whole body working to help you balance. It also while targets the obliques and abdominal wall
Stand with your feet hip-width apart. Shift your weight into the right leg, bending elbows out to sides of shoulders and hands in fists in front of the collarbones.
Draw your abs in tight toward your spine as your left knee lifts in line with the hip. Turn your right shoulder toward the lifted knee—that’s one rep.
Return to that start, and repeat on opposite side.
Side Slide
Reps: 10 on each side
Benefits: Works the inner thighs and waistline during this fun lateral cardio core move
Stand with feet together, elbows bent with hands in front of the shoulders. Shift your weight into your left foot.
Take a wide step out to the right, and transfer weight into the right leg.
Tap the left foot next to the right as your left arm reaches overhead, leaning torso to the right.
Return to the start; that’s one rep. Do 10 quick-moving reps, and repeat on the opposite side.
Photos by: Vanessa Rogers Photography
