When it comes to toning the midsection, sit-ups and crunches are often the first exercises that come to mind. You perform these lying on the floor; though they are effective, they can also cause muscle imbalances and even injury if you execute them with bad form. You do, however, have the option of getting an abdominal workout from a standing position. This requires some fitness tools and a little creativity.
Step 1
Stand with your feet shoulder-width apart to do alternating elbow-to-knee crosses. Extend your right arm straight above your head and place your left hand on your side. Bend your right elbow and move your arm across your body as you lift your left leg and bend your knee. Touch your knee to your elbow or get as close as possible and return to the starting point. Perform a set of repetitions and switch sides.
Step 2
Use a medicine ball to do trunk rotations. Stand with your feet about shoulder-width apart and hold the ball directly in front of your chest. Keep your lower body still as you twist your torso to your right side, the American Council on Exercise instructs. Twist back around to your left side and continue to alternate back and forth for a set of repetitions.
Step 3
Execute a set of side bends with one dumbbell. Stand with your feet shoulder-width apart and hold the weight in your left hand with arms straight at your sides. Bend laterally to your left side and lower the dumbbell toward the floor. Bend back up, then down to your right side. Alternate back and forth for a set of reps, the ExRx website instructs, then switch the dumbbell to the other hand and perform another set.
Step 4
Position your feet in a wide stance with your toes turned out to execute double arm reaches. Clasp your hands, extend your arms and move them out in front of your hips. Lower yourself into a squat, rise back up and raise your arms above your head. Bend laterally to your right side as you come up. Do this whole movement in a steady motion, "Women's Health" magazine recommends. Hold for a second, return to the starting point and repeat on your other side. Alternate back and forth.
Step 5
Perform a set of medicine-ball slams. Stand with your feet in a wide stance and hold the ball overhead with both hands. Swing the ball between your legs and backward, raise it back above your head, then forcefully throw it into the floor. Catch it off the bounce and repeat.
Tips and Warnings
- Perform 15 to 20 reps of each exercise and do four or five sets. Work out three days a week on nonconsecutive days.
- Consult your doctor before beginning any new exercise regimen.
Things You'll Need
- Medicine ball
- Dumbbell
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