The Standing Abs Workout: Work Your Core More Off The Floor!

Developing flat and pulled in abs isn’t only about looking good in a bathing suit (though that’s a nice added perk) — strong abs are important for posture, preventing back pain and even pelvic floor strength!

The good news is you don’t have to get down on the ground to strengthen your abs – you’ll work your core even more if you get off the floor.  Finally, don’t forget your results are revealed only if you combine these moves with a healthy diet too since you’ll need to reduce your overall bodyfat to help show off all of your hard work.

Try this standing abs circuit (do each exercise as listed, back to back with little no rest in between, 3x through in total) up to 4 non-consecutive days a week for a more drawn in waistline.

#1: Oblique Reach

Benefits: Work the inner thighs and waistline during this fun lateral cardio core move

Reps: 10 on each side

Stand with feet together, elbows bent with hands in front of shoulders and shift weight into left foot [A]. Take a wide step out to the right [B] and transfer weight into right leg, tapping left foot next to right as left arm reaches overhead, leaning torso to the right [C]. Return to start; that’s one rep. Do 10 quick moving reps, and repeat on opposite side.

#2: Core Chop

Benefits: Strengthens the core waistline muscles in the abs and back

Reps: 10 on each side

Stand with feet wider than hip width and knees slightly bent with arms extended, hands clasped. Shift weight into left leg as elbows bend, swinging hands above left shoulder and drawing abs in tight [A]. Quickly chop arms down and across right thigh, rotating hips to the right, bending knees and lifting left heel off the ground [B]. Do 20 reps quickly as possible, then repeat on opposite side.

#3: Vertical Crunch

Benefits: This crunch will have your whole body working to help you balance while targeting the obliques and abdominal wall

Reps: 20, alternating sides each time

Stand with feet hip width and shift weight into right leg, bending elbows out to sides of shoulders, hands in fists in front of collarbones [A]. Draw abs in tight to spine as left knee lifts in line with hip, turning right shoulder to knee (that’s one rep) [B]. Return to start and repeat on opposite side.

#4: Windmill Tap

Benefits: This core centric exercise taps into the muscles in the buns and thighs for a bigger calorie burn

Reps: 20, alternating sides

Stand with feet wider than hips, with knees bent sitting back into a squat position with elbows bent to sides of shoulders and fingertips lightly touching with palms facing down [A]. Shift weight into left leg, crossing right leg behind to lower into a curtsey lunge, as arms extend in line with shoulders, hinging forward from hips with a neutral spine to aim right fingertips to the floor [B]. That’s one rep. Return to start and repeat on opposite side.

Want a video featuring standing abs moves like these (and more)? 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.