Strong abdominal muscles are important for all exercises, as well as daily activities such as climbing stairs, getting up from a chair and reaching for items. Getting on the ground to perform abdominal exercises is not for everyone, as it can be physically demanding on your neck, shoulders and back. Standing up abdominal exercises are just as effective as getting on the ground. Perform the standing up abdominal workout session on nonconsecutive days, three times a week.
Standing Oblique Crunch
Begin exercise in the standing position, feet slightly apart and arms by your sides holding an 8-lb. weight in each hand. Bend to the right side, allowing the weight in the right hand to gravitate towards the floor as far as possible. You should feel the stretch on the left side of your torso. Hold for a moment before returning to the starting position. Repeat on your left side. Alternate sides to complete two sets of 12 repetitions on each side.
Torso Rotation
Start the exercise in the standing position, grasping an exercise bar behind you. Rest the bar on your shoulders. Use a weighted bar to make this exercise more challenging. Twist your entire upper body as one unit to the right as far as possible. Look over your right shoulder as you twist. Hold for a moment before returning to the starting position. Repeat on the left side. Alternate sides to complete two sets of 25 repetitions on each side.
Standing Cross Crunch
Begin in the standing position with your hands behind your head, feet slightly apart. Keeping your abs tight, lower your right elbow and raise your left knee until they touch. This is a standing crunch. Make sure your focus is on what your abdominal muscles are doing. Perform the exercise slowly and maintain balance to achieve proper technique. Repeat the sequence with your left elbow and right knee. Alternate sides to complete two sets of 25 repetitions on each side.
Abdominal Swing
Start in the standing position, feet slightly apart and holding an 8-lb. weight with both hands. Keep the entire body firm as you slowly swing the weight to the right with both hands like a half moon towards your head. Do not lock your elbows during the sequence. Hold the position for a moment before lowering to the starting position. Repeat sequence on the left side. Alternate sides to complete two sets of 12 repetitions on each side.
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